Monthly Archives: August 2024

Wednesday 8.28/2024

Posted on August 29, 2024 by admin

8/28 3 sets, rest as needed 10/side diagonal band pull aparts 8/side 1-arm DB ext rotation @ 10-15lbs 6 snatch grip prone lift offs with 2 sec hold (empty training bar or lightly loaded PVC) Not a great training day. … Continue reading →

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Tuesday 8/27/2024

Posted on August 28, 2024 by admin

8/27 Every 12 min x 4 sets Run 600m Bike erg 1.2k Run 600m 8:18—8:19—8:24—8:38 – this felt a little bit better and slightly easier than last week, and more because of the time to recover before the next interval….paces … Continue reading →

Posted in Aerobic Intensity, Aerobic training, Games Prep, Heavy Breathing, Machine Intensity | Comments Off on Tuesday 8/27/2024

Monday 8/26/2024

Posted on August 28, 2024 by admin

8/26Half kneeling thoracic flow x 3 sets5 reps/side of (overhead half moon with arm closest to wall + horizontal windmill with arm away from wall) ( https://www.instagram.com/p/Ce9DkO-rCNl/?hl=en )30 sec of foam rolling upper back , keep rib cage down during … Continue reading →

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Wednesday 8/21/2024

Posted on August 21, 2024 by admin

8/21 3 sets, rest as needed 10/side diagonal band pull aparts 8/side 1-arm DB ext rotation @ 10-15lbs 6 snatch grip prone lift offs with 2 sec hold (empty training bar or lightly loaded PVC) Done – really liked this … Continue reading →

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Tuesday 8/20/2024

Posted on August 21, 2024 by admin

8/20 Every 9 min x 4 sets Run 500m Bike erg 1k Run 500m 6:56—6:42—6:47—6:49 – the natural loop around the gym is 150m, so to make it close to 500 had to get a little creative running through the … Continue reading →

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Friday 8/16/2024 – Monday

Posted on August 21, 2024 by admin

8/16 A – PC/PJ – 1 rep every 15 sec x 15 reps, 155lbs done B – Banded sumo deadlifts – 5×5, rest 2 min (175 on bar, med band) done + 4 Rounds, for max reps:  1 Minute Shuttle … Continue reading →

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Monday 8/5/2024 – Wednesday 8/14/2024

Posted on August 14, 2024 by admin

8/5 EMOM x 8 (4 sets each) Odd sets – 6 strict pullups Even sets – 12 alternating shoulder taps from wall facing HS hold + EMOM x 10 (5 sets each) Odd sets – 10 ring rows  Even sets … Continue reading →

Posted in Games Prep | Comments Off on Monday 8/5/2024 – Wednesday 8/14/2024