Author Archives: admin

1/7 ABC’s trace with big toe x 1 time through each ankle done + Donny Thompson banded ankle protocol x 2 sets of 20/side done + 3 sets, rest as needed Extended ROM calf raises x 10 with 1 sec … Continue reading →

1/6 A – Squat snatch triples x 2 sets, rest 2 min bt sets (135-155) 145 B – Squat snatch doubles x 2 sets, rest 2 min bt sets (155-175) 160 C – Squat snatch x 4 building singles, you … Continue reading →

1/1 Every 90 sec x 8 alternating sets (4 each) Odd – Bike erg 16 cals Even – Row 16 cals + Soft rolling x 2/side, 1 each with hand drive and leg drive Snatch grip sots presses from box … Continue reading →

12/16 A – Hip strength series  Side lying internally rotated abduction x 5/side with pause at top of each –  Glute med wall lean x 20 sec/side for activation of grounded leg –  Balance assisted shrimp squats x 5/side for … Continue reading →

12/11 A – Squat snatch x 1/Hang squat snatch x 1 – new complex every 45 sec x 10 @ 145-165lbs 145—— My left hip is still not happy from the runs yesterday, so just didn’t feel the energy in … Continue reading →

12/9A – Squat clean x 1/Front squat x 1/Jerk x 1, new complex every 3 min x 5 sets205-215-225-235-245+8 sets, rest 60 sec bt sets12 wallballs (20lbs to 10ft)9 box jump overs @ 24in6 1-arm alternating DB snatches @ 70lbs3 … Continue reading →

12/4 This was the perfect day I needed today A – Hang Squat snatch – 1 rep every 30 sec x 15 @ 125-135lbs 135 B – (Muscle clean/Strict press) x 10-12, rest 2 min x 3 sets (very light … Continue reading →

12/2A – Squat clean x 1/Front squat x 2/Split jerk x 1, rest 3 min x 5 sets 185-195-205-215-225 – wasn’t how this was going to feel so wasn’t too aggressive with starting load or jumps. wasn’t until the 215 … Continue reading →