Author Archives: admin

Wednesday – 8/9/2023

Posted on August 9, 2023 by admin

8/9 Pec Rehab 1. DB Bench (2020): 2-3 x 10-12, rest 2 minutes. 2. Flat Bench DB Pec Fly into 90/90: 2-3 x 8-12 reps, rest 30-60s. *Light loading / sub 10# db 3. Bottom of Ring Push-up Hold (as … Continue reading →

Posted in Games Prep | Comments Off on Wednesday – 8/9/2023

Tuesday – 8/8/2023

Posted on August 9, 2023 by admin

8/8 1 mile ruck jog Done – more of a shuffle than a jog + Every 2 min x 10 alternating sets (5 each) Odd sets – 10 cal standing C2 @ damper 10 + 10 cal seated C2 @ … Continue reading →

Posted in Aerobic Intensity, Aerobic training, Machine Intensity | Comments Off on Tuesday – 8/8/2023

Monday 8/7/2023

Posted on August 9, 2023 by admin

8/7 A – Find a strict press 3RM 157 – almost made a huge booboo….misloaded the bar on one side and it completely messed me up, and with such a smaller margin for error on a strict press i was … Continue reading →

Posted in Games Prep | Comments Off on Monday 8/7/2023

Wednesday 8/2/2023 – Saturday 8/5/2023

Posted on August 7, 2023 by admin

8/2 Pec Rehab 1. DB Bench (2020): 2-3 x 10-12, rest 2 minutes. 2. Flat Bench DB Pec Fly into 90/90: 2-3 x 8-12 reps, rest 30-60s. *Light loading / sub 10# db 3. Bottom of Ring Push-up Hold (as … Continue reading →

Posted in Games Prep | Comments Off on Wednesday 8/2/2023 – Saturday 8/5/2023

Tuesday – 8/1/2023

Posted on August 7, 2023 by admin

8/1 5 min easy row warmup + 9 alternating sets, new set every 90 sec Sets 1-4-7: Row 15 cals Sets 2-5-8: Row 17 cals Sets 3-6-9: Row 19 cals Will update the row times at some point tomorrow when … Continue reading →

Posted in Games Prep | Comments Off on Tuesday – 8/1/2023

Monday – 7/31/2023

Posted on August 7, 2023 by admin

7/31 Mcgill big 3 McGill Curl-up – 4 x 10sec hold / 5sec Rest + 3 x 10sec hold / 5 sec rest + 2 x 10sec hold / 5 sec rest (between sets of 4/3/2 rest 20-30sec) Rotating Elbow … Continue reading →

Posted in Games Prep | Comments Off on Monday – 7/31/2023

Wednesday – 7/26/2023 – Saturday 7/29/2023

Posted on July 30, 2023 by admin

7/26 Pec prep/prehab 1. Flat Bench DB Pec Fly into 90/90: 2-3 x 8-12 reps, rest 30-60s. *No tempo just general control over the movement / be easy to load 2. Top Ring Push-up Hold w/ ER: 2-4 sets x … Continue reading →

Posted in Games Prep | Comments Off on Wednesday – 7/26/2023 – Saturday 7/29/2023

Tuesday – 7/25/2023

Posted on July 30, 2023 by admin

7/25 (last step of this progression, I promise) Ruck walk 1.5 mile, conversational + Row 500m @ 1:58-2:00/500m, rest 120 sec x 24 sets *target staying around 22 strokes/min Hit all numbers as prescribed – i had one major problem, … Continue reading →

Posted in Aerobic Intensity, Aerobic training, Machine Intensity | Comments Off on Tuesday – 7/25/2023

Wednesday 7/19/2023 – Saturday 7/22/2023

Posted on July 23, 2023 by admin

7/21 Overlap + Ruck walk 5 miles (conversational effort) 7/22 A1 – Dbl DB bench press (no tempo) x 10 strong reps, rest 1 min70 across – couldn’t have done one more rep on last set A2 – Supinated grip … Continue reading →

Posted in Games Prep | Comments Off on Wednesday 7/19/2023 – Saturday 7/22/2023

Tuesday – 7/18/2023

Posted on July 23, 2023 by admin

Not cool 7/18 Ruck walk 1.25 mile, conversational done + Row 500m @ 1:58-2:00/500m, rest 120 sec x 20 sets *target staying around 22 strokes/min 1:58.7-1:58.0-1:57.9-1:57.5-1:58.5-1:58.4-1:58.4-1:58.6-1:58.4-1:58.1-1:58.8-1:58.1-1:58.5-1:58.3-1:58.2-1:58.0-1:58.3-1:58.1-1:57.9-1:58.9 + Ruck walk 1.25 mile, conversational done

Posted in Aerobic Intensity, Aerobic training, Games Prep, Machine Intensity | Comments Off on Tuesday – 7/18/2023