Author Archives: admin

2/6 Hang squat clean – 1 rep every 30 sec @ 185 x 10, then 1 rep every 45 sec @ 205 x 10 Felt good today + 10 1-arm altenratign DB hang squat snatch @ 50lbs, rest 2 min … Continue reading →

2/4 tttTD 20min AMRAP:  8 TTB  10 Hang Clean and Jerk @ 50lbs (5/arm)  14 Cal Row  8 CTB  10 Hang Snatch @ 50lbs (5/arm)  14 Cal Row  5 + 52 – some positives and negatives. Negatives, i couldn’t keep … Continue reading →

2/1/2023 Split jerk – 1 rep every 45 sec x 12 (65-70%) 185 + 4 sets, on a 4 min clock 1k bike erg 25 wallballs (30lbs to 10ft) AMRAP bar/Ring MU in remaining time (alternate between bar and ring … Continue reading →

1/27 BB push press – 4 sets of 5 TNG reps, rest 2 min 195 – really wanted 205 but after warming up, i had a huge knot in my back that just wasn’t loosening up + Strict wtd pullup … Continue reading →

1/20/2023 2-3 sets at conversational effort 3 min bike 2 min row 1 min reverse sled drag, full extension through each step + 8-10 continuous sets 30 sec bike @ 75% 30 sec bike @ 80% 30 sec bike @ … Continue reading →

1/17 Single leg banded hip series 10/side single leg hip abduction/extension (drive hard into ground at top and squeeze butt) 10/side single leg RDL to hip extension (pull ‘back’ on ground and squeeze hammy/butt at top) 10/side single leg knee … Continue reading →

1/16/2023 Power clean/push jerk – 3 singles @ 215-225lbs, rest 2 min x 4 sets 225 – forest set was a little shaky, but that was due to some technical flaws. Tried to take about 6 seconds between reps and … Continue reading →

1/9 Power snatch x 3 TNG reps, new set every 2 min x 3 (160-165lbs) 165 + Power clean/push jerk x 3 TNG reps, new set every 2 min x 3 (200-205lbs) 205 felt a little sloppy here, but was … Continue reading →

1/6 Squat snatch – 10 reps for quality @ 165lbs, rest as needed Like butter + EMOM x 16 Min 1 – 30 sec single unders Min 2 – 5 1-arm kb hang snatches + 5 1-arm KB thrusters @ … Continue reading →

12/31  TTTThrowdown 3+10 – snatch didn’t go great, was the biggest weakness, bike was ok, get sea legs under me and then pushed the middle. The box jump, well the box jump. My goal was to not let both the … Continue reading →