Category Archives: Games Prep

2/7 A – Power snatch x 1/OHS x 2 – 1 complex every 30 sec x 4, rest 3 min x 4 working sets (all sets at 135-145) 135 B1 – Kickstand dbl DB RDLs x 10/side @ 20X1 tempo, … Continue reading →

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 →

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 →

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 →

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 →

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 →

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 →

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 →

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 →

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 →