Author Archives: admin

8/28 3 sets, rest as needed 10/side diagonal band pull aparts 8/side 1-arm DB ext rotation @ 10-15lbs 6 snatch grip prone lift offs with 2 sec hold (empty training bar or lightly loaded PVC) Not a great training day. … Continue reading →

8/26Half kneeling thoracic flow x 3 sets5 reps/side of (overhead half moon with arm closest to wall + horizontal windmill with arm away from wall) ( https://www.instagram.com/p/Ce9DkO-rCNl/?hl=en )30 sec of foam rolling upper back , keep rib cage down during … Continue reading →

8/21 3 sets, rest as needed 10/side diagonal band pull aparts 8/side 1-arm DB ext rotation @ 10-15lbs 6 snatch grip prone lift offs with 2 sec hold (empty training bar or lightly loaded PVC) Done – really liked this … Continue reading →

8/16 A – PC/PJ – 1 rep every 15 sec x 15 reps, 155lbs done B – Banded sumo deadlifts – 5×5, rest 2 min (175 on bar, med band) done + 4 Rounds, for max reps:  1 Minute Shuttle … Continue reading →

8/5 EMOM x 8 (4 sets each) Odd sets – 6 strict pullups Even sets – 12 alternating shoulder taps from wall facing HS hold + EMOM x 10 (5 sets each) Odd sets – 10 ring rows  Even sets … Continue reading →

7/29 I was really pressed for time today so that effected my overall time available to warm up longer to hit some bigger lifts.  Thoracic prep (your choice from drills that have worked best) + Shoulder strength (same) Support pike … Continue reading →

7/26 12 cal bike erg  10 Hang Power Clean @ 95lbs 48 DU’s  12 cal bike erg  Rest 2min x 3 Rounds @ fastest sustainable pace possible 1:38–1:34–1:40 – only had access to echo bikes today so did 9 echo … Continue reading →

7/22 Thoracic prep (your choice from drills that have worked best) + Shoulder strength Support pike slide 3 sets of 3-4 reps – https://youtu.be/hCscG9mhXHE?t=332 , try to get feet to ‘float’ at the top Parallettes on boxes pike raise 3 … Continue reading →