Author Archives: admin

3/2 Thorough shoulder prep + A – Tempo OHS @ 32X2 tempo x 3, rest 2 min x 5 sets 165 across B – 10 sets of 3 strict HSPU, rest 45 sec bt sets didn’t feel great, was tempted … Continue reading →

2/23 3 sets warmup, not for time 3/side KB high windmill 3/side KB TGU 3/direction/side change plate teacup rotations 30 sec continuous prone scap swimmers with no touch on body/ground + Hip/Knee prep + Overlap with crew (ensure easier on … Continue reading →

2/21 A. Squat Clean: Build to a heavy strong single for the day in 5 attempts; One attempt every 90 seconds *Once you warm-up above 75%, attempts begin. Based on 1RM Hang Squat Clean 270 – squat felt really strong … Continue reading →

2/19 Snatch recoveries from tall blocks or spotter arms x 1.1.1.1, rest 6-10 sec bt reps, 2 min bt sets x 5 sets (go heavy this week) 185-195-205-215-225 – all felt pretty good, at 215 and 225 the only thing … Continue reading →

2/14 AMRAP 9 min 15 TTB 10 DL – 115lbs 5 Sn – 115lbs ..into 6 min to build to a strong clean and jerk single 5+13 & 255 – i was on a strong pace (sub 90sec per round) … Continue reading →

Hip/knee prep (2x through if you have time)  Banded TKE x 30/side  Banded glute kickbacks from standing x 6-8/side – https://www.youtube.com/watch?v=pdP0uJXvc44 30 sec/side half kneeling diagonal stretch  Hip rotation windshield wipers x 4-5/side for as much ROM as you can … Continue reading →

2/7 A – Power snatch x 1/OHS x 2 – 1 complex every 30 sec x 4, rest 3 min x 4 working sets (all sets at 135-145) 135 B1 – Kickstand dbl DB RDLs x 10/side @ 20X1 tempo, … Continue reading →