Author Archives: admin

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 →

1/31 A – Below knee hang muscle snatch x 2/OHS x 2/Drop Snatch x 2 – new set every 90 sec x 3 95 B – Above knee hang power snatch x 2/Snatch balance x 2 – new set every … Continue reading →

1/29 5 min bike nasal breathing only  + 2-3x through  5 walking knee hugs  5 open the gates  5 close the gates  5 walking hamstring scoops  5 front to back leg swings  5 side to side leg swings  + 2-3x … Continue reading →

1/27 (single) Bike erg 5 min easy check + A – Hip strength series x 2 sets Side lying internally rotated abduction x 5/side with pause at top of each –  Glute med wall lean x 20 sec/side for activation … Continue reading →

1/24 (partial sim with subs) Session 1 Event 1 intervals 60 yard Sandbag carry @ 150lbs  60 yard dbl KB farmer carry @ 32kg/hand  1600m bike erg @ strong effort, damper 5-6 4:32 Rest 5 min 60 yard Sandbag carry … Continue reading →

1/22 (easier) Bar MU – 5 sets of 4 reps for smooth tech, long body lines and good hip pop to catch them high, rest as needed with a focus on quality here I have a bad habit of trying … Continue reading →