Author Archives: admin

10/16 A. HandStand 1/4 Pirouette; accumulate 6-10 turns in each direction; https://youtu.be/_zZ5VODOijM     Definitely enjoyed working on these B1. Lateral Handstand Walk Against Wall 2 x 10 Yards. https://youtu.be/ju00nI5CHKE B2. Offset Handstand Hold Against Wall 2 x 30 Seconds. https://youtu.be/Hepc0GzIEHI B3. … Continue reading →

10/14 Gait prep + Every 3 min x 9 Set 1,4,7 – Run 400m @ 70% Set 2,5,8 – Run 400m @ 75% Set 3,6,9 – Run 400m @ 80% So I decided to not adjust the distance on the … Continue reading →

10/7 Back squat – build to tough set of 4, leave 15-20lbs in the tank 315 – probably a little bit heavier than I should’ve but I had it in ny mind this is what I wanted. Had 10 more … Continue reading →

10/3 FOTC week 1 redo 16:12 + easy 10 min bike + 5 min down regulation breathing 10/4/2023 A – Snatch from blocks above knee – 1.1.1.1, rest 15 sec/3 min x 4 sets (crisp and clean) 155-165×2 B – … Continue reading →

9/29 Fittest of the coast week 1 qualifier 17:17 9/30 Clean and jerk doubles, rest 15 sec bt reps and 3 min bt sets x 3 sets Clean and jerk singles, rest 3 min bt reps x 3 185-205-225-235-245-255 + … Continue reading →

9/25 A1 – Strict HSPU x 10, rest 1 min A2 – 6 wall walks for time/60ft HSW for time, rest 3 min x 4 alternating sets *each super set starts with strict HSPU, then alternate the following movement Ww … Continue reading →

Friday 9/22/2023 still did clean and jerk – singles at 235 x 3 sets write up had 15 clean and jerks for time – skipped that but still did myo reps @ 165 – opened with 12 – had a … Continue reading →

9/16 Power clean – find a tough set of 4 TNG, rest as needed 205 – So i messed up, and when i read my day i glossed over this and hit this after the throwdown so really limited myself … Continue reading →

9/13 2 rounds, continuous effort Ski 250m @ steady effort (around 1:55/500m) 12 hang squat cleans AFAP @ 115lbs 3:32 – finally some of these that i had some confidence in of moving unbroken + (rest to recovery) 2 rounds, … Continue reading →