Travis

3/4A – PC/PJ x 5 unbroken TNG reps, rest 90 sec bt sets x 3 (slightly heavier with each set)B – PC/PJ x 3 unbroken TNG reps, rest 60 sec bt sets x 3 (slighly heavier with each set)C – PC/PJ x 1 tough rep, new rep every 45 sec x 6 (build every 2Continue reading

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

3/2Lifting skill, cardiac intervalsA – Below knee hang snatch pull x 2/Below knee hang squat snatch x 2, new complex every 2 min x 5 165/175/185 these felt ok I had power and strength. B – Below knee hang snatch pull x 1/Below knee hang squat snatch x 1, new complex every 2 min xContinue reading

2/29Sport exposure, glute/hamstring development, core compressiontttTD (6 min AMRAP) This. I don’t know what’s up. I’m feeling awful. And slow. I did horrible I did 2+18. +A – BB hip thrusts x 14 with 1 sec hold at top of each, working sets at 165-175lbs, rest 2 min x 4 This was fine. Glutes areContinue reading

Lifting %’s, MU exposure, UB strength, VO2 ABA – Squat clean x 1/Split Jerk x 1/Squat clean x 1/Split Jerk x 1, new complex every 2:30 min x 6 set, 2 sets each @ 225/245/250+ This was fine I ended at 260 B – Floating snatch grip deadlifts 4 sets of 10-12 @ 155lbs, restContinue reading

2/27Active recovery20min @ 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 20min @ easy, continuous effort: 15 Cal Bike 50′ Forward Bear Crawl 10 Tuck-ups 20 Sec Support Hold on Rings in full external rotation Nice and easy, the supportContinue reading

2/26A1 – 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 Oddly I was sweating like crazy. Weird. B – Squat snatch waveloadWave 1 – 3 singles, start atContinue reading

2/25A – 1-1/4 clean grip deadlift x 5 reps (1 rep = pull to knee, back to ground, pull to full extension, back to ground), rest 2 min x 4 sets 275/295 for these. I was focusing on form. Not weight. Proper body engagement. B – Jefferson deadlifts x 6/side, slow tempo up and down,Continue reading

2/25Gymnastics warmup and skill progressionElevated band pull aparts, sets of 8-10 with constant downward tension – https://www.instagram.com/p/BVnGBP3nyrg/+Thick grip banded high rows sets of 15-20 – https://www.instagram.com/p/BNKKfnhBXrc/ I ordered thick grips yesterday for this. +Active hollow body hold banded pulldowns and banded Y’s x 12/position x 2 sets, rest as needed (https://www.instagram.com/p/BSB6zCnhNmW/?hl=en)+Active arch/hollow hangs x 6Continue reading

2/24

Lifting skill, cardiac intervalsA – Below knee hang snatch pull x 2/Below knee hang squat snatch x 2, new complex every 2 min x 5B – Below knee hang snatch pull x 1/Below knee hang squat snatch x 1, new complex every 2 min x 5C – Below knee hang squat snatch x 1, newContinue reading “2/24”