Author Archives: admin

Friday 6/9/2023 – Monday 6/12/2023

Posted on June 18, 2023 by admin

6/9 Overlap + Zone 2 volume 6/10 A1 – Dbl KB bottoms up bench press @ 2020 tempo x 6-8, rest 1 min 26 – just didn’t trust myself today with making the jump to 35 for 8 reps  A2 … Continue reading →

Posted in Games Prep | Comments Off on Friday 6/9/2023 – Monday 6/12/2023

Wednesday – 6/7/2023

Posted on June 18, 2023 by admin

6/7 A – Front squat waveload – 3,2,1,3,2,1. rest 3 min bt sets (goal will be to get heavier each set inside of a wave, but also to build in load for each corresponding set on the second wave) 245-275-300-260-285-325 … Continue reading →

Posted in Games Prep | Comments Off on Wednesday – 6/7/2023

Tuesday 6/6/2023

Posted on June 6, 2023 by admin

6/6 Row 5 min with display on force curve, 20-22 strokes/min, easy effort done + Row 120 cals @ progressive effort, faster every 30 done + Every 2 min x 6-8 as able to keep the pace Row 20 cals … Continue reading →

Posted in Aerobic Intensity, Aerobic training, Machine Intensity | Comments Off on Tuesday 6/6/2023

Friday 5/31/2023 – Monday 6/5/2023

Posted on June 6, 2023 by admin

5/31 A – Front squat waveload – 5,3,1,5,3,1. rest 3 min bt sets (goal will be to get heavier each set inside of a wave, but also to build in load for each corresponding set on the second wave) 225-245-275-245-270-305-315 … Continue reading →

Posted in Games Prep | Comments Off on Friday 5/31/2023 – Monday 6/5/2023

Tuesday 5/30/2023

Posted on May 30, 2023 by admin

5/30 Row 5 min with display on force curve, 20-22 strokes/min, easy effort done + Row 100 cals @ progressive effort, faster every 25 done + For time 40-30-20-10 Row cals Line facing burpees 12:33 – going into the the … Continue reading →

Posted in Aerobic Intensity, Aerobic training, Machine Intensity | Comments Off on Tuesday 5/30/2023

Friday 5/26/2023 – Monday 5/29/2023

Posted on May 30, 2023 by admin

5/26 Overlap + Zone 2 volume 5/27 PT work (external rotation isometric, wall slides, abduction isometrics) + EMOM x 8 Odd min – 30 sec toes to bar Even min – 30 sec burpees to Touch Bar 18-15-14-11(7/3/1) _______11-10-10-10 – … Continue reading →

Posted in Games Prep | Comments Off on Friday 5/26/2023 – Monday 5/29/2023

Wednesday – 5/24/2023

Posted on May 25, 2023 by admin

5/24/2023 A – Front squat waveload – 6,4,2,6,4,2. rest 3 min bt sets (goal will be to get heavier each set inside of a wave, but also to build in load for each corresponding set on the second wave) 205-245-275-225-265-300 … Continue reading →

Posted in Games Prep | Comments Off on Wednesday – 5/24/2023

Tuesday – 5/23/2023

Posted on May 25, 2023 by admin

5/23 Row 5 min easy + Hinging prep and hip opening warmup + Row 250m progressive intensity, last 100m or so around a 1:43-1:44/500m pace rest walk 3 min x 4 sets Done – and man I started wanting to … Continue reading →

Posted in Aerobic Intensity, Aerobic training, Machine Intensity | Comments Off on Tuesday – 5/23/2023

Wednesday 5/17/2023 – Monday 5/22/2023

Posted on May 22, 2023 by admin

5/17/2023 Power clean – 1.1.1 x 4, rest 8-10 sec bt reps, 2 min bt sets 205-225-235-240 + Dbl KB front rack wall sit x 25 sec, rest 1:35 x 5 sets Did 35/hand the first 3 sets and dropped … Continue reading →

Posted in Games Prep | Comments Off on Wednesday 5/17/2023 – Monday 5/22/2023

Tuesday 5/16/2023

Posted on May 22, 2023 by admin

5/16 5 min easy row with display on force curve + 60-90 sec progressive intensity rows, building just past target pace rest 2-3 min x 3 sets done + Broken 2k row for time 800m, rest 3 min 600m, rest … Continue reading →

Posted in Aerobic Intensity, Machine Intensity | Comments Off on Tuesday 5/16/2023