Category Archives: Games Prep

11/1 A. Push Jerk w/ 1 sec pause in dip: 3 reps x 5 sets; rest 2 min – 70,73,75,77,80% 1RM SJ 185-195-205-210-215 + B. For reps: 1 min AMRAP: Hang Power Cleans  Rest 30 sec 1 min AMRAP: PC/J  … Continue reading →

11/7Bike erg 3-2-1 breathing progression+Breathing intervalsEcho bike60 sec @ 70-72 RPMrest 60 sec x 10+ (rest 3 min)60 sec @ 70-72 RPMrest 45 sec x 8+ (rest 2 min60 sec @ 70-72 RPMrest 30 sec x 6**if you fail to … Continue reading →

11/6 Power snatch – 1 rep every 30 sec x 12 155 – felt pretty good + Hang squat snatch – 1 rep every 45 sec x 9 170 – felt even better + Squat snatch – 1 rep every … Continue reading →

10/31 Bike erg 3-2-1 breathing progression + Breathing intervals Echo bike 60 sec @ 70-72 RPM rest 60 sec x 8 + (rest 3 min) 60 sec @ 70-72 RPM rest 45 sec x 6 + (rest 2 min 60 … Continue reading →

10/23 A. HandStand 1/4 Pirouette; 8-14 turns in each direction – https://youtu.be/_zZ5VODOijM B1. Lateral Handstand Walk Against Wall 3 x 10 Yards. https://youtu.be/ju00nI5CHKE B2. Offset Handstand Hold Against Wall 3 x 30 Seconds. https://youtu.be/Hepc0GzIEHI B3. Cartwheel 3 x 3. https://youtu.be/gPHWIBmZ_9s … Continue reading →

10/20 Fittest of the coast week 4 qualifier 2:50 & 4:04 10/21 Gait prep + 4 rounds for time @ 90% effort Run 400m 7 bar MU 11:29 did run on air runner and kept distance at 400 + (rest … Continue reading →

10/16 A. HandStand 1/4 Pirouette; accumulate 6-10 turns in each direction; https://youtu.be/_zZ5VODOijM     Definitely enjoyed working on these B1. Lateral Handstand Walk Against Wall 2 x 10 Yards. https://youtu.be/ju00nI5CHKE B2. Offset Handstand Hold Against Wall 2 x 30 Seconds. https://youtu.be/Hepc0GzIEHI B3. … Continue reading →

10/14 Gait prep + Every 3 min x 9 Set 1,4,7 – Run 400m @ 70% Set 2,5,8 – Run 400m @ 75% Set 3,6,9 – Run 400m @ 80% So I decided to not adjust the distance on the … Continue reading →

10/7 Back squat – build to tough set of 4, leave 15-20lbs in the tank 315 – probably a little bit heavier than I should’ve but I had it in ny mind this is what I wanted. Had 10 more … Continue reading →

10/3 FOTC week 1 redo 16:12 + easy 10 min bike + 5 min down regulation breathing 10/4/2023 A – Snatch from blocks above knee – 1.1.1.1, rest 15 sec/3 min x 4 sets (crisp and clean) 155-165×2 B – … Continue reading →