Author Archives: admin

5/2 A – Mid thigh hang power clean – 2 reps every 30 sec x 12, work on speed/smoothness of turnover, and active catch position with hips. keep these around 135-155 155 B – Push press – 4 sets of … Continue reading →

4/15 Session 1 For time 60 cal row 50 chest to bar pullups 40 1-arm DB OHS @ 70lbs (switch hands every 5) 30 strict HSPU 20 1-arm alternating DB devil press @ 70lbs 18:17 – was passive aggressive on … Continue reading →

PM Every 60 sec until failure 20 DU’s + 1 squat snatch start at 135lbs, add 10lbs/lift, but have someone else do the loading for you if possible 205 – missed 215 twice – lost it forward coming out of … Continue reading →

Sunday Active recovery work KOT protocol + 4 rounds for quality 15 ghd sit ups 12 reverse hyper +  mobility 4/11/2022 A – Power snatch x 1/Snatch balance x 1/Hang Squat snatch x 1 – new complex every 2:30 x … Continue reading →

4/8 EMOM x 16 Min 1 – Back squat x 3 tough reps Min 2 – 50 DU’s Min 3 – 12 1-arm DB thrusters @ 70lbs (switch arms after 6) Min 4 – 3 rope climbs (cap at 45 … Continue reading →

4/3 A. KOT protocol B1. reverse sled drag 100ft B2. reverse hyper, 12 reps x 3 sets C. 30 minute cardio @ EN1/2 pace – off every 3 min to do mobility 4/4 A1. Front rack cyclist Squat @ 3230 … Continue reading →

Event 1:Another kind of total:Squat CleanStrict PressOHS30min Cap** Event 2:2 Rounds for Time:72 Double Unders18 Pistols16 Toes to Ringsinto:2 Rounds for Time:72 Double Unders18 Pistols8 Ring Muscle Ups**Masters 55+ = 16 Medball Box Step Ups + 6 BMU15min Cap** Event … Continue reading →

3/25 For times 9 RMU, rest 90 sec 7 RMU, rest 90 sec 5 RMU 31-41-37 – first 9 unbroken – 5-2 – 4-1 – one really good thing happened with these sets, is I didn’t force a rep when … Continue reading →

3/21/2022 KOT full protocol, precede with reverse sled drag done + 4 rounds for times 5 ring MU 10 burpees to 12in touch 20 wallballs (cut depth if needed) 60ft HSW (30ft out and back) rest bike 2 min bt … Continue reading →

2/28 A – Power snatch x 1/Hang squat snatch x 1/OHS x 5 – rest 3 min x 5 building complexes 145-155-165-175-185 – the OHS after the snatch is so much tougher because i have gotten pretty comfortable going with … Continue reading →