Monthly Archives: September 2024

9/23 A – Feet elevated ring rows x 15 for time, rest 2 min x 3 sets (feet elevated to same height as hands) 19—20—19 B – Foot assisted strict bar dips x 15, rest 2 min x 3 sets … Continue reading →

9/20/2024 100 cal bike, start very easy and slowly build + Lightly loaded hollow rocks x 20 sec on, 40 sec off x 6 *light load held in hands overhead, keep good tension in midline and shoulders + Tucked handstand … Continue reading →

9/16 Half kneeling thoracic flow x 3 sets 5 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 … Continue reading →

9/10 For time 4 rounds of  400m run + 8 clean and jerks @ 135lbs into 4 rounds of  200m run + 4 clean and jerks @ 165lbs into 4 rounds of 12 bar facing burpees + 2 clean and … Continue reading →

9/4 A – EMOM x 8 Back squat x 5 reps @ 165-185lbs for smooth speed 185 B – EMOM x 8 15 wallballs (20 to 10) Felt good to squat a lot + EMOM x 12 Odd – 15 … Continue reading →

8/3075 cal bike, progressive intensity, first 30-40 very easy pace then ramp into it steadily as you go7:51+Positional breathing from Piked HSPU position (toes on box, hips above shoulders). do 5 breath cycles with arms extended, and 5 breath cycles … Continue reading →