Category Archives: Games Prep

7/8 Thoracic prep (your choice from drills that have worked best) + Shoulder strength Support pike slide 3 sets of 3-4 reps – https://youtu.be/hCscG9mhXHE?t=332 , try to get feet to ‘float’ at the top Parallettes on boxes pike raise 3 … Continue reading →

Day 1 Thoracic series, 4x through, rest as needed Kneeling Thoracic flow rotation against wall x 3 ‘reps’ direction Single and double arm foam roller roll outs x 5 reps/variation ( https://www.instagram.com/p/BzepacXlRK1/?igshid=1x4wpdhg7m8s8&img_index=2 ) Active arch body hold from GHD x … Continue reading →

Day 1 100 cal echo, progressive intensity, faster every 30 cals, open it up last 10 8:01 + Positional breathing from Piked HSPU position (toes on box, hips above shoulders). do 7 breath cycles with arms extended, and 7 breath … Continue reading →

100 cal echo, progressive intensity, faster every 30 cals, open it up last 10 + Positional breathing from Piked HSPU position (toes on box, hips above shoulders). do 5 breath cycles with arms extended, and 5 breath cycles with head … Continue reading →

Day 1 3 sets 3 min row @ 2:00/500m pace, directly into Quadruped positional breathing with forearms on ground x 4-5 breaths @ 3152 tempo. push into protraction and slight thoracic flexion, and try to push arms into more shoulder … Continue reading →

4/29 A. Snatch: 3,3,3,2,2,2; rest 2-3 min b/t sets – 80-84% for triples; 86% for doubles – quick reset b/t reps  175&185 B. Back Squat: Build to an 8RM for the day; Max of 3 sec b/t reps 275 this … Continue reading →

4/10 A – Tempo dbl DB bench press x 8 reps @ 2121 tempo, rest 2 min x 5 sets *mod loading, 2 sec up and 2 sec down, with 1 sec pauses at top and bottom 50 across – … Continue reading →

4/5 and 4/6 QF sim  Friday 10 min amrap 8 dbl db bench press @ 50/h 4 devils press @ 50/h 2 rope climb 6 min to find  A heavy snatch Saturday  1st workout Similar to team workout 2 min … Continue reading →

Thorough warmup + For time (20 min cap) 3 rounds of (50ft farmer carry walking lunge + 20 toes to bar) into 2 rounds of (50ft front rack walking lunge + 15 chest to bar) into 1 round of (50ft … Continue reading →

3/29 Self directed with the boys 3/30 A – Burgener snatch warmup x 2 sets (empty bar then 55lbs) done B1 – DBl DB shoulder to overhead x 8-10 reps (1 sec hold at lockout each rep), rest 20 sec … Continue reading →