Category Archives: Games Prep

9/29 Fittest of the coast week 1 qualifier 17:17 9/30 Clean and jerk doubles, rest 15 sec bt reps and 3 min bt sets x 3 sets Clean and jerk singles, rest 3 min bt reps x 3 185-205-225-235-245-255 + … Continue reading →

9/25 A1 – Strict HSPU x 10, rest 1 min A2 – 6 wall walks for time/60ft HSW for time, rest 3 min x 4 alternating sets *each super set starts with strict HSPU, then alternate the following movement Ww … Continue reading →

Friday 9/22/2023 still did clean and jerk – singles at 235 x 3 sets write up had 15 clean and jerks for time – skipped that but still did myo reps @ 165 – opened with 12 – had a … Continue reading →

9/16 Power clean – find a tough set of 4 TNG, rest as needed 205 – So i messed up, and when i read my day i glossed over this and hit this after the throwdown so really limited myself … Continue reading →

9/13 2 rounds, continuous effort Ski 250m @ steady effort (around 1:55/500m) 12 hang squat cleans AFAP @ 115lbs 3:32 – finally some of these that i had some confidence in of moving unbroken + (rest to recovery) 2 rounds, … Continue reading →

9/8 Overlap 9/9 Power snatch – find a tough set of 4 TNG, rest as needed 175 ——— 170 was super clean one 175 was a little grindy, couldn’t find a great hip pop to make the turnover more efficient  … Continue reading →

9/1 A1 – Circling GHD hip extensions x 5/direction A2 – Twisting GHD sorenson hold x 5/direction A3 – Hip blocked GHD back extensions x 5 slow reps A4 – Reverse leg lifts from bench with mini band around ankles … Continue reading →

8/30 (compete overlap, CF focus) A. Power Snatch + Hang Squat Snatch + Squat Snatch: 5 complexes @ 95-115lbs; rest 60-90 sec b/t sets – breathing/cycling focus 115 – felt really good today, been focusing on foam rolling/opening up my … Continue reading →

8/28 A – Paused front squat – 1 rep every 60 sec x 15 *3 sec dead stop pause in the bottom of each. build in load every 5, keep speed high and work on posture 165-185-195 – was so … Continue reading →

8/16 Pec Rehab 1. Push-ups – variation on hand placement: 2-4 x 60s AMRAP, rest as needed. *Reps do NOT need to be UB, just play with different hand positions so we can make sure we are getting different joint … Continue reading →