Travis

3/17A – Exaggerated arching hang into dead hang x 5 ‘reps’, hold each position for 3-4 sec, rest as needed x 5 sets (https://www.youtube.com/watch?v=C995b3KLXS4)B – Band assisted strict C2B AMRAP x 20 reps for time, rest 4 min x 3 sets :55/1:08/1:03 Tough biceps blew the F up These were freaking hard. C – StrictContinue reading

3/16A1 – Crossover stride jumps x 3 reps/side, rest 30 secA2 – Double scissor jumps x 3 reps/side, rest 30 secA3 – Single leg bounding x 3 reps/side, rest walk 3 min x 3 sets I looked so ridiculous trying to get those sciccors down hahaha it was hilarious. I’ll video next time. B –Continue reading

3/14 tttTD (HSPU/BB) +AB 40 cals @ 375-400 watts, steady, controlled breathing, upright posture, calm facial expressionsrest 2 min x 6 sets

3/13 (lifting deload)A – Hang Power snatch – 1 rep every 30 sec x 15 @ 50-60% of best power snatch B – Heaving snatch balance x 2/OHS x 2, new complex every 90 sec x 6 (40-50% best snatch, crisp movement) C – Above knee hang muscle clean x 1/Above knee hang power cleanContinue reading

3/12Active recovery25 min @ easy, continuous effort: 15 Cal Row 50′ Reverse Bear Crawl 20 sec side plank/side 20 Sec Bent Arm Pull-up Isometric Hold rest 2-5min 25 min @ easy, continuous effort: 15 Cal Bike 50′ Forward Bear Crawl 10 Tuck-ups 20 Sec Support Hold on Rings in full external rotation These are funContinue reading

3/11A – PC/PJ x 7 unbroken TNG reps, rest 90 sec bt sets x 3 (all sets at 135) B – PC/PJ x 5 unbroken TNG reps, rest60 sec bt sets x 3 (all sets at 155) C – PC/PJ x 3 unbroken TNG reps, rest 30 sec bt sets x 3 (all sets atContinue reading

3/10A – Exaggerated arching hang into dead hang x 3-4 ‘reps’, hold each position for 3-4 sec, rest as needed x 5 sets (https://www.youtube.com/watch?v=C995b3KLXS4) These are good. Felt great today. B1 – Band resisted strict C2B AMRAP (-1), rest 30 secB2 – Strict C2B AMRAP (-1), rest 30 secB3 – Band assisted strict C2B AMRAPContinue reading

3/9Lifting skill, cardiac intervals(moderate loading on A/B)A – No hip contact squat snatch triples, not TNG, reset at floor, bar doesn’t contact your body between knee and hips. rest 2 min x 5 sets These were so awkward. But they made me fast under the bar. B – Heaving snatch balance triples, catch LOW andContinue reading

3/7Sport exposure, glute/hamstring development, core compressiontttTD (C2B/DB/RMU/Pistols) This was a total of 134 reps. I see people’s responses and it makes me feel defeated. I know CTB is a weakness. But I had 4 min when I got off my pistols just were not feeling good today. But I think if I redid it IContinue reading

3/6A1 – Ball slam x 4 reps for power, rest 30 secA2 – Rebounding rocket jumps x 3 for height, rest 30 secA3 – Row/bike 10 sec for max watts, rest walk 3 min x 3 sets B – Squat snatch waveloadWave 1 – 3 singles, start at 79-84% of best snatch from testing, addContinue reading