Author Archives: admin

Wednesday – 7/17/2024 – Friday 7/19/224

7/17 A – Floating squat snatch doubles, rest 2 min x 6 sets,  Finished at 180 and had a mini scare on that set, standing up from the squat I felt a little something funky in the same shoulder, my … Continue reading

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Tuesday 7/16/2024

7/16/2024 Freestanding HS holds – new attempt every 60 sec x 5-6 to try to establish a good time (4×4 box) 10sec and did get some time under tension with some wall facing drills after.  + Every 90 sec x … Continue reading

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Friday 7/12/24 – Monday 7/15/24

7/12 *rest between EMOMs as needed I did this on Saturday, saturday turned into a double because on friday I had a chance to do a swim workout at a friends and added 90 more burpees into that day and … Continue reading

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Monday – Wednesday 7/8/2024 – 7/10/2024

7/8 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

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Due 7/7/2024

Day 1 Thoracic series, 4x through, rest as needed Kneeling Thoracic flow rotation against wall x 3 ‘reps’ direction Single and double arm foam roller roll outs x 5 reps/variation ( https://www.instagram.com/p/BzepacXlRK1/?igshid=1x4wpdhg7m8s8&img_index=2 ) Active arch body hold from GHD x … Continue reading

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Done June 6/29/24

Day 1 100 cal echo, progressive intensity, faster every 30 cals, open it up last 10 8:01 + Positional breathing from Piked HSPU position (toes on box, hips above shoulders). do 7 breath cycles with arms extended, and 7 breath … Continue reading

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Due June 16

100 cal echo, progressive intensity, faster every 30 cals, open it up last 10 + Positional breathing from Piked HSPU position (toes on box, hips above shoulders). do 5 breath cycles with arms extended, and 5 breath cycles with head … Continue reading

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Due June 9, 2024

Day 1 3 sets 3 min row @ 2:00/500m pace, directly into Quadruped positional breathing with forearms on ground x 4-5 breaths @ 3152 tempo. push into protraction and slight thoracic flexion, and try to push arms into more shoulder … Continue reading

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Monday 4/29 – Saturday 5/4/2024

4/29 A. Snatch: 3,3,3,2,2,2; rest 2-3 min b/t sets – 80-84% for triples; 86% for doubles – quick reset b/t reps  175&185 B. Back Squat: Build to an 8RM for the day; Max of 3 sec b/t reps 275 this … Continue reading

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Wednesday 4/10/2024

4/10 A – Tempo dbl DB bench press x 8 reps @ 2121 tempo, rest 2 min x 5 sets *mod loading, 2 sec up and 2 sec down, with 1 sec pauses at top and bottom 50 across – … Continue reading

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