Author Archives: admin

Wednesday – 12/13/2023

Posted on December 16, 2023 by admin

12/13 A – Floating snatch grip deadlifts 4 sets of 5, rest 2 min (straps ok) 185-215×3 + EMOM x 6 Odd: 20 Sec Squat Snatch @ 155lbs – 4-3-3 Even: 3 wall walks + 15 Crossover Singles – done … Continue reading →

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Tuesday – 12/12/2023

Posted on December 16, 2023 by admin

12/12 A. HSW Pirouette 180 degrees; accumulate 4-6 turns in each direction; rest as needed bw reps the 180 degree turn I feel confident with B. HSW Pirouette; 360 degree turn; accumulate 4-6 turns in each direction; rest as needed … Continue reading →

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Wednesday – Monday – 12/11/2023 – 12/10/2023

Posted on December 16, 2023 by admin

12/6 A. Split Jerk: Build to a tough single – Blocks allowed 255 – back is tight, but didn’t effect jerk per se, just the confidence I had in going much heavier B. Pistol: 1min AMRAP, alternating My low back … Continue reading →

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Tuesday – 12/5/2023

Posted on December 16, 2023 by admin

12/5 Thorough warmup + Echo bike broken 10 min 4 min on, 2 min rest 3 min on, 90 sec rest 2 min on, 60 sec rest 1 min on *target – 180+ total 201 – I was at 179 … Continue reading →

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Monday 12/4/2023

Posted on December 16, 2023 by admin

12/4 A. Max UB HSW into 300 feet for time. https://youtu.be/-pwVtVCrXRM 12:36 – 75 and had to turn into this to get extra distance behind the 50ft – I was at 150ft at around 5:40ish B. Freestanding Handstand Hold 1 … Continue reading →

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Wednesday – Saturday – 11/29/2023 – 12/2/2023

Posted on December 2, 2023 by admin

11/29 A. Split Jerk Stance Strict Press: 5 reps x 4 sets; rest 2 min – 40% 1RM SJ – alternate front foot each set, keep this light/technical focused 115×2 – was a bit too grindy to be tech focused … Continue reading →

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Tuesday 11/28/2023

Posted on December 2, 2023 by admin

11/28 Thorough warmup + Every 2 min x 4 sets or until you miss Echo bike x 27 cals (must finish in < 90 sec) 1:15-1:16-1:23-1:27 – reset the bike on every interval and I was not going to do … Continue reading →

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Monday – 11/27/2023

Posted on December 2, 2023 by admin

11/27 A. Tabata Wall Facing Handstand Shoulder Taps for 5 x 30/30s. https://youtu.be/Tz-eP0w9884 B. Handstand walk obstacle tech work 10 min. https://youtu.be/-pwVtVCrXRM C. Handstand Walk 25, 50, 75, 100, 125 Feet. https://youtu.be/-pwVtVCrXRM I was having a terrible time with my … Continue reading →

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Wednesday 11/22/2023 – Saturday 11/25/2023

Posted on November 25, 2023 by admin

11/22 A. BTN Split Jerk from Blocks: Build to a heavy single for the day 245 – sometimes i just mentally struggle with behind the neck of the blocks to get under the barbell better + B. Deadlift: Build to … Continue reading →

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Tuesday 11/21/2023

Posted on November 25, 2023 by admin

11/21 Bike erg 3-2-1 breathing progression + Breathing intervals Echo bike 75 sec @ 70-72 RPM rest 60 sec x 10 + (rest 3 min) 75 sec @ 70-72 RPM rest 45 sec x 8 + (rest 2 min 75 … Continue reading →

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