Travis

2/22Sport exposure, glute/hamstring development, core compressiontttTD (DU/Burpee/Clean, but replace the cleans with squat snatches since we just did some clean work yesterday, still try to keep same intent of accumulating tough attempts with no misses) I missed the last set at 235 205/215/220/225/235(f)+A – BB hip thrusts x 12 with 1 sec hold at topContinue reading

1/31 A. Power snatch x1/Squat snatch x1/hang squat snatch x1/Snatch balance x1/OHS x1 – film 1 light complex from the side emphasizing perfect form B. Power clean x1/Squat clean x1/hang squat clean x1/Front squat x1 – film 1 light complex from the side emphasizing perfect form C. Wallball: 15 reps unbroken from 45 degree rearContinue reading

2/21Lifting %’s, MU exposure, UB strength, VO2 ABA – Squat clean x 1/Below knee hang Squat clean x 1/Split Jerk x 1/Squat clean x 1/Split Jerk x 1, new complex every 3 min x 6 set, 2 sets each @ 225/235/245 This got spicy fast and I felt super tired a B – Floating snatchContinue reading

2/18Gymnastics 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/+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) Hard to keep small of back on floor. +Active arch/hollow hangs xContinue reading

2/17Lifting skill, cardiac intervalsA – Below knee hang snatch pull x 2/Below knee hang squat snatch x 2, new complex every 2 min x 4 Started 155-205B – Below knee hang snatch pull x 1/Below knee hang squat snatch x 1, new complex every 2 min x 4 Worked to 215 F225 C – BelowContinue reading

2/15Sport exposure, glute/hamstring development, core compressiontttTD (thruster/ski, HSPU) This was 12:08 I started doing big sets then realized I was resting too long. Broke it down to 2’s on HSPU. And moved a lot faster. A – BB hip thrusts x 12 with 1 sec hold at top of each, working sets at 155-175lbs, restContinue reading

2/14 Lifting %’s, MU exposure, UB strength, VO2 AB A – Squat clean x 1/Below knee hang Squat clean x 1/Split Jerk x 1/Squat clean x 1/Split Jerk x 1, new complex every 3 min x 5 sets @ 225-235lbs, focus on clean tech work will be getting tall at top of second pull andContinue reading

2/12 A – Find a front squat 1RM 375 B – Find a 10RM BB hip thrust with back on bench 205 + AB 8-10 sec to find max wattage, rest to recovery x 3 sets (record max watts each set) 1630/1719/1808 Avg-1203 AB ALAP @ 70% of max wattage from above, 1 set, onceContinue reading

2/11 AMRAP 55 min @ 75% effort throughout Run 800m Row 1000m Bike 2000m This I honestly felt crappy. I got through 4 rounds and 490m on the rower. I could not keep the bike above 65 rounds 2/3/4. 1 round was 70rpm Row I held 1:48-1:52 Run was 4:10-4:20 + Diaphragmatic breathing, spend 8-10Continue reading

2/10 A. Clean & Jerk – Tough single with good mechanics on jerk, film I ended on 295bail hit 285 B. Deadlift – Tough Single with PERFECT hip/spine mechanics 405 went to shit C. Strict Shoulder Press – Tough Single Bail on 195 + 2 rounds for time 20 hang squat cleans @ 95lbs RowContinue reading