Author Archives: admin

Tuesday – 7/11/2023

Posted on July 12, 2023 by admin

7/11 Ruck walk 1 mile, conversational done – it was a nice cold day for this + Row 500m @ 1:58-2:00/500m, rest 120 sec x 12-15 sets *target staying around 22-24 strokes/min 1:59—1:58.8—-1:59.1—–1:59.3—–1:58.9—–1:59.4—-1:58.8—-1:59.0—–(1:58.1—-1:57.7—-1:58.8—-1:58.9) – the last 3 sets are stopped … Continue reading →

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Wednesday – 7/5/2023 –

Posted on July 12, 2023 by admin

7/5 A – Below knee paused squat snatch x 1/Squat snatch x 1, rest 15 sec between reps and 2 min after set x 6 sets (first 3 working sets @ 78-81%, second 3 working sets @ 81-84%) 165×3-175×2-180×1 – … Continue reading →

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Tuesday – 7/4/2023

Posted on July 12, 2023 by admin

7/4 5 min easy row with monitor on force curve done + TTT gait prep done + Every 3 min x 8 sets Row 20 cals 5 shuttle runs *target consistent finish times consistent times completely backfired….i did this with … Continue reading →

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Friday – 6/30/2023 – Monday 7/3/2023

Posted on July 12, 2023 by admin

6/30 Overlap + Ruck walk 3 miles (conversational effort) 7/1 A1 – Dbl DB bench press @ 2121 tempo x 8, rest 1 min 40, 45, 50×2 A2 – Archer pullups x 3/direction, rest 1 min x 4 sets done … Continue reading →

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Tuesday – 6/27/2023

Posted on July 12, 2023 by admin

6/27 Iso ring holds – do 2-3 sets of each, rest as needed Straight arm Bent arm Bottom of 1-arm archer pushups Done and upped the iso holds by about 5-8 seconds this week  + Row 5 min with display … Continue reading →

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Wednesday 6/21/2023 – Monday – 6/26/2023

Posted on June 26, 2023 by admin

6/21 A – Below knee paused squat snatch x 1.1 + 2 OHS after second rep @ 42X1 tempo, rest 2 min x 6 working sets (work around 75-80%, pause for 2 sec with bar below knee caps before each … Continue reading →

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Tuesday 6/20/2023

Posted on June 26, 2023 by admin

6/20 Iso ring holds – do 2-3 sets of each, rest as needed Straight arm Bent arm Bottom of 1-arm archer pushups + Row 5 min with display on force curve, 20-22 strokes/min, easy effort + Every 2 min x … Continue reading →

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Monday 6/19/2023

Posted on June 26, 2023 by admin

6/19 A – Front Squat @ 50X2 tempo x 6, rest 2 min x 4 sets (accumulate all working sets within a 20lb window from last week’s last set) 205/210 – pretty smoked today B – Strict press @ 51X3 … Continue reading →

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Wednesday – 6/14/2023 –

Posted on June 18, 2023 by admin

6/14 A – Below knee paused squat snatch x 1.1.1 + 3 OHS after third rep @ 42X1 tempo, rest 2 min x 5 working sets, moderate loading (work around 65-70%, pause for 2 sec with bar below knee caps … Continue reading →

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Tuesday 6/13/2023

Posted on June 18, 2023 by admin

6/13 Row 5 min with display on force curve, 20-22 strokes/min, easy effort + Every 2 min x 8-10 alternating sets (4-5 of each as able to keep intensity) Odd sets – Row 20 cals in sub 60 sec, keep … Continue reading →

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