Author Archives: admin

Saturday 2/3/2024 – Monday 2/5/2024

Posted on February 6, 2024 by admin

2/3 A – Split Jerk w/ 1 sec pause in dip: Find a max for the day. Be disciplined with the full 1 sec pause in the dip. Use block if able 245 – missed 255 – just couldn’t generate … Continue reading →

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Wednesday 1/31/2024

Posted on February 6, 2024 by admin

A – Power clean/push jerk – 1 rep every 8 sec x 5, rest 3 min x 5 working sets (all sets at 135-155) 155 B1 – Kickstand dbl DB RDLs x 8/side @ 20X1 tempo, rest 90 sec 50’s … Continue reading →

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Tuesday 1/30/24

Posted on January 30, 2024 by admin

1/30 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 … Continue reading →

Posted in Aerobic Intensity, Aerobic training, Machine Intensity | Comments Off on Tuesday 1/30/24

Wednesday 1/24/24 – Monday 1/29/24

Posted on January 30, 2024 by admin

1/24 Hip snatch triples @ 115-125lbs, rest 2 min x 4 sets 125 + Above knee hang squat snatch doubles @ 125-135lbs, rest 2 min x 3 sets 135 + Below knee hang squat snatch singles x 3 reps @ … Continue reading →

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Tuesday – 1/23/2024

Posted on January 23, 2024 by admin

Self Directed Every 2:30 min x 11 sets 2 min window/cap 15 bike erg cals buy in + 11 ski cals 15 bike erg cals buy in + 13 ski cals 15 bike erg cals buy in + 15 ski … Continue reading →

Posted in Aerobic Intensity, Aerobic training, Machine Intensity | Comments Off on Tuesday – 1/23/2024

Most of January

Posted on January 22, 2024 by admin

1/8/2024 Power clean x 1/Hang Power clean x 1/Thruster x 2, rest 3 min x 5 working sets Wrist was really hurting so was very limited + Leviathon run through (shorty bar if you can) Not a good day + … Continue reading →

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Monday 1/1/2024 – Wednesday 1/3/2024

Posted on January 4, 2024 by admin

1/1/2023 For time 15 strict wall facing HSPU 35 seconds – actually went unbroken here, I didn’t know if I would be able to  (rest 4 min) For time 150ft HSW 4:12 was really good for the first 100 then … Continue reading →

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Friday 12/29/2023 & Saturday 12/30/2023

Posted on December 31, 2023 by admin

12/29/2023 Am session – make up from Tuesday this week Core Activations: RKC “”Hard Style”” Plank Hold – 10 sec @ max effort tension McGill Curl-up: 10 sec on/5 sec off x 4 sets/side; 10 sec on/5 sec off x … Continue reading →

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Monday 12/18/2023 – Wednesday 12/27/2023

Posted on December 28, 2023 by admin

12/18 (low intensity, focus on back decompression) 3 sets, challenge loading on the muscle snatches by the end 2-3 below knee hang muscle snatch 2-3 above knee hang power snatch 2-3 heaving snatch balances (no foot transition, speed under with … Continue reading →

Posted in Games Prep | Comments Off on Monday 12/18/2023 – Wednesday 12/27/2023

WICC Weekend – 12/15/2023 – 12/16/2023

Posted on December 16, 2023 by admin

WICC Day 1 Event 1/2 – “Holiday Ham” 4 min AMRAP: 10 Sn – 95lbs 8 Sn – 135lbs 6 Sn – 165lbs AMRAP Snatch @ 185lbs in remaining time until 4 min mark 6 – really surprised myself here…..it’s … Continue reading →

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