Author Archives: admin

1/7/2021 AMRAP 4 min @ 12min ‘open’ effort 2 ring MU 6 burpees 12 wallballs (rest 2 min) AMRAP 4 min @ 12 min ‘open’ effort 3 bar MU 6 dbl DB power cleans 9 dbl DB front rack squats … Continue reading →

1/3/2021 Bike 75 cals, not for time, steady/sweaty warmup + 4 rounds, not for time Weight plate ground to overhead x 15 Weight plate zercher squats x 15 Weight plate halos x 10 (switch directions each set) Weight plate good … Continue reading →

12/27 Power snatch – 1 rep every 30 sec x 12 135 – a bit light, felt good and powerful + Hang squat snatch – 1 rep every 45 sec x 9 155 – was just right + Squat snatch … Continue reading →

12/16/2021 WICC Test 1: 0:00-6:00 max of the complex: 5 Sn DL 4 Hang Sq Snatch 3 OHS ——— 6:00-11:00 5 min AMRAP: Wall Walks 175 on complex and 15 on wall walk – I’ll start with wall walk, 5 … Continue reading →

Day 1 A – Find a squat snatch 1RM  210 B – Find a front squat 5RM 290 C – Front squat myo-rep @ 80% of number from B Start with a big unbroken set (picture AMRAP (-2)), rest 20 … Continue reading →

Day 1 Mcgill big 3 McGill Curl-up – 4 x 10sec hold / 5sec Rest + 3 x 10sec hold / 5 sec rest + 2 x 10sec hold / 5 sec rest (between sets of 4/3/2 rest 20-30sec) Rotating … Continue reading →

Day 1 A – EMOM x 6 – 5 jumping back squats for height with empty bar or very light load 75 B – 1-arm KB swing into bottoms up overhead hold x 2 sec/rep x 6 reps/side, rest 15 … Continue reading →

Still owe last weeks sessions Day 1 A – Paused front squats @ 25X2 tempo x 4, rest 2 min x 4 sets (find a tough working load at this tempo and rep range by the last set) 185-205-215-225 – … Continue reading →

Day 1 A – Paused front squats @ 23X2 tempo x 6, rest 2 min x 4 sets (find a tough working load at this tempo and rep range by the last set) 165-185-195-2015-215 (did an extra set as didn’t … Continue reading →

Day 1 (squat deload) A – Front squats – 6 sets of 3 @ 50-60%, rest 2 min, same load across, focus on quality positions and good speed 175 across B – 1-arm Bottoms up KB overhead presses from standing … Continue reading →