Author Archives: admin

6/20 Parallette shoot throughs for active pressure x 4/direction x 3 sets I really love these + Tucked front lever with tempo descent – accumulate 18 reps for control of negative today, rest as needed ( https://www.youtube.com/watch?v=3CcP0HK6c_c ) Broke these … Continue reading →

6/13 Parallette shoot throughs for active pressure x 3/direction x 3 sets done + Tucked front lever with tempo descent – accumulate 15 reps for control of negative today, rest as needed ( https://www.youtube.com/watch?v=3CcP0HK6c_c ) It was right about rep … Continue reading →

6/10 (bike primer on AB, re-test next week) Bike 3-2-1 breathing progression done + E2MOM x 8 Odd sets – 75 sec bike @ target pace for re-test Even sets – 75 sec row @ target pace for re-test Was … Continue reading →

6/7/2022 Foot/ankle warmup (barefoot/socks) 25ft/variant Toes only forward and backward Heels only forward and backward Toes out forward and backward Toes in forward and backward 10-20x Forward and backwards bunny hops 10-20x Side to side bunny hops 8-12x Forward and … Continue reading →

6/4 A – Power snatch – 1 rep every 20 sec x 5, rest 2 min x 4 (20 total, stick around same loading as last week at a higher density) 167-172-175-180 last set was a bit aggressive but powered … Continue reading →

test 123

5/27 2 Full Rounds: 30 Sec Assault @ 85+% 30 Sec Easy Spin x3 into: 30 Sec Row @ 85% 30 Sec Easy Spin x3 + 2 rounds for time of the 1k/500m (target finish of 7:20 or under) rest … Continue reading →

5/20 2 Full Rounds:  30 Sec Assault @ 85+%  30 Sec Easy Spin  x3  into:  30 Sec Row @ 85%  30 Sec Easy Spin  x3  + 2 rounds for time of the 1k/500m (target finish of 7:20 or under) rest … Continue reading →

5/11 A1 – Bench press – 8,6,6,4,4. rest 90-120 sec 175-185-205-215-220(x3 – was afraid without a spot that fighting for the 4th rep would be a little risky) A2 – Paused front squats – 6,4,4,2,2. rest 90-120 sec. 2 sec … Continue reading →

5/6 2 Full Rounds: 30 Sec Assault @ 85+% 30 Sec Easy Spin x3 into: 30 Sec Row @ 85% 30 Sec Easy Spin x3 + 5 rounds for time 1000m AB 500m row 17:54 – I had a hard … Continue reading →