Category Archives: Games Prep

2 rounds, continuous effort Ski 250m @ steady effort (around 1:52-1:55/500m) 8 PC/PJ @ 115lbs 3:21 – tng the first round but did a mix in the 2nd round. + (rest to recovery) 2 rounds, continuous effort Row 250m @ … Continue reading →

8/11 Overlap + Ruck walk 6 miles (conversational effort) Did not get full 6 miles in, only had time for about 45 minutes 8/12 3 sets for max reps: AMRAP UB Strict Wall Facing HSPU’s 10-8-6 Rest 30 sec AMRAP … Continue reading →

8/9 Pec Rehab 1. DB Bench (2020): 2-3 x 10-12, rest 2 minutes. 2. Flat Bench DB Pec Fly into 90/90: 2-3 x 8-12 reps, rest 30-60s. *Light loading / sub 10# db 3. Bottom of Ring Push-up Hold (as … Continue reading →

8/7 A – Find a strict press 3RM 157 – almost made a huge booboo….misloaded the bar on one side and it completely messed me up, and with such a smaller margin for error on a strict press i was … Continue reading →

8/2 Pec Rehab 1. DB Bench (2020): 2-3 x 10-12, rest 2 minutes. 2. Flat Bench DB Pec Fly into 90/90: 2-3 x 8-12 reps, rest 30-60s. *Light loading / sub 10# db 3. Bottom of Ring Push-up Hold (as … Continue reading →

8/1 5 min easy row warmup + 9 alternating sets, new set every 90 sec Sets 1-4-7: Row 15 cals Sets 2-5-8: Row 17 cals Sets 3-6-9: Row 19 cals Will update the row times at some point tomorrow when … Continue reading →

7/31 Mcgill big 3 McGill Curl-up – 4 x 10sec hold / 5sec Rest + 3 x 10sec hold / 5 sec rest + 2 x 10sec hold / 5 sec rest (between sets of 4/3/2 rest 20-30sec) Rotating Elbow … Continue reading →

7/26 Pec prep/prehab 1. Flat Bench DB Pec Fly into 90/90: 2-3 x 8-12 reps, rest 30-60s. *No tempo just general control over the movement / be easy to load 2. Top Ring Push-up Hold w/ ER: 2-4 sets x … Continue reading →

7/21 Overlap + Ruck walk 5 miles (conversational effort) 7/22 A1 – Dbl DB bench press (no tempo) x 10 strong reps, rest 1 min70 across – couldn’t have done one more rep on last set A2 – Supinated grip … Continue reading →