Category Archives: Games Prep

6/7 A – Front squat waveload – 3,2,1,3,2,1. rest 3 min bt sets (goal will be to get heavier each set inside of a wave, but also to build in load for each corresponding set on the second wave) 245-275-300-260-285-325 … Continue reading →

5/31 A – Front squat waveload – 5,3,1,5,3,1. rest 3 min bt sets (goal will be to get heavier each set inside of a wave, but also to build in load for each corresponding set on the second wave) 225-245-275-245-270-305-315 … Continue reading →

5/26 Overlap + Zone 2 volume 5/27 PT work (external rotation isometric, wall slides, abduction isometrics) + EMOM x 8 Odd min – 30 sec toes to bar Even min – 30 sec burpees to Touch Bar 18-15-14-11(7/3/1) _______11-10-10-10 – … Continue reading →

5/24/2023 A – Front squat waveload – 6,4,2,6,4,2. rest 3 min bt sets (goal will be to get heavier each set inside of a wave, but also to build in load for each corresponding set on the second wave) 205-245-275-225-265-300 … Continue reading →

5/17/2023 Power clean – 1.1.1 x 4, rest 8-10 sec bt reps, 2 min bt sets 205-225-235-240 + Dbl KB front rack wall sit x 25 sec, rest 1:35 x 5 sets Did 35/hand the first 3 sets and dropped … Continue reading →

5/13 PT work (external rotation isometric, wall slides, abduction isometrics) + A1 – Iso pin press x 15 sec of hard contraction, rest 15 sec A2 – Bamboo bench press x 10, rest 2 min x 4 sets Done – … Continue reading →

5/10 10 min echo @ 55-58RPM watts, steady + 12 min easy movement Light KB arm bar x 3/side (adjust ROM as needed to get a little stretch/activation without overdoing things) Front plank with circling hands on low rings x … Continue reading →

5/9 5 min row with display on force curve + For time – 2.5km row at 0:00 – 20 cal bike erg at 3:00 – 20 cal ski at 6:00 – 15 cal bike erg at 9:00 – 15 cal … Continue reading →

5/8 A – Double barrel front squats 8 sets of 4, all sets heavier than week 3 (4/10), rest 2 min 200×3-209×3-215×1-225×1 When does it end?????? And at least on week 3 I had 2-3 min rest. I had to … Continue reading →

5/3 *same as last two weeks Ring pushups @ 21X1 tempo x 5-6, rest 30 sec Inverted BB rows with hands at chest to bar width – 5-6 reps @ 21X1 tempo, rest 30 sec Belly to wall HS hold … Continue reading →