Author Archives: admin

4/15 Gait prep + Easy 3-4 min jog + Additional mobility as needed + Run 1000, rest 2 min 5:15 — 5:18 — 5:12 Run 750, rest 1:30 3:46 — 3:45 — 3:47 Run 500, rest 5 min x 3 … Continue reading →

4/11 A. Front Squat: 3×3 and 3×2, rest 3 min 245—255—260—265—275—275 B. DB Goblet Squats – 3 sets of 18 @ 75-85lbs, rest 90 sec Die to some cleaning and maintenance at my regular Friday gym location I had to … Continue reading →

4/4 A. Front Squat: 5×3, little heavier than last week, rest 2 min 245 – speed felt good, probably cousins done 255 across and felt the quality would’ve stayed the same for the majority of the sets so I’m okay … Continue reading →

3/29 Amended Holleyman –  Whats crazy or i guess and indication of what is going on is, a jog is not uncomfortable but the power clean didn’t feel great, but also didn’t have the optimal warm up as go time … Continue reading →

3/25 Gait prep + Easy 3-4 min jog + Additional mobility as needed + Run 400m @ 10k effort rest 45 sec x 10 *very sustainable and repeatable Did 800’s on the bike erg + 3 sets knee/ankle prehab 12-15 … Continue reading →

3/10 Part 1 EMOM x 8 alternating sets Odd sets – 5 power cleans @ 185-205lbs Even sets – 5 wall walks Wall walks were great until rep 20 and that was the mark i noticed the fight for that … Continue reading →

3/3 A – Clean pull x 1/Hang squat clean x 1/Shoulder to overhead x 1 – new complex every 2 min x 6  *80-85% EFFORT for the day 205 x 3 – 225 x 3 – neck felt great and … Continue reading →

2/22 On a running clock  @ 0-6:00 AMRAP Rounds:  3-6-9-12… OHS @ 135lbs (up by 3’s)  1-2-3-4… RMU (up by 1’s)  … 1min Rest … @ 7:00-13:00 Build to 2RM front squat from rack *adjusting this to remove too much … Continue reading →

2/11 Bike erg 5 min easy + AMRAP 20 min @ 85% effort (steady and sweaty) Bike erg 25 cals Air squat x 20 HR pushup x 15 V-ups x 10 6+19 + 10-15 min mobility 2/12 A – Barefoot … Continue reading →

2/3 A1 – Sandbag ground to shoulder x 5 reps @ 150lbs, rest 30 sec A2 – Sandbag on shoulder squats x 10 reps @ 150lbs, rest 3 min x 3 sets I tried doing one set on my non … Continue reading →