Author Archives: Travis

1/18 tttTD (row/box jumps) I got to 252m in the 500 m row. I’ll be 100% honest. This was shitty. Mentally and physically I was not feeling it. I could not get a good warm up. My legs felt like BRICKSS. + 800m run @ 85% 400m easy 800m run @ 85% *Rest 2 minContinue reading

1/17 A – Overhead step to split x 4 steps/side with 3 sec hold in split position each rep, light load, rest 1 min x 3 sets, stay at 155 This was tough. But felt good. Once I started stepping I felt the glutes turn in and engage. B – Back rack step to splitContinue reading

1/15 A1 – Piked HS hold x 10-12 sec with full breath cycles in this position, rest 45 sec A2 – Wall supported thoracic bridge flows x 3/direction, rest 45 sec A3 – Serratus anterior wall slides x 4-6, rest 45 sec A4 – KB bottoms up snatch into high windmill x 3/side, rest 45Continue reading

Sesssion 9 Banded glute march with bear hug hold x 60 steps, rest 2 min x 4 sets Did this with a100lb ball + Banded high rows from straight leg seated x 25-30 reps, rest 2 min x 3 sets (https://www.instagram.com/p/BNKKfnhBXrc/) + 1-arm kb press complex (go to just before failure on each movement, thenContinue reading

Session 8 20 min Continuous hip/hamstring circuit A – Mini band straight leg monster walks x 10 steps forward and backwards B – half kneeling hip flexor stretch 30 sec/side, rest 30 sec x 2 sets/side (rib cage down, squeeze butt) C – 30 sec glute bridge hold with active butt, 30 sec rest xContinue reading “Session 8”

Session 6 A1 – Band assisted squat jumps x 4-5 for max height, rest 30 sec (https://www.youtube.com/watch?v=7N8lA2wc81Q) A2 – Seated box jump step down x 1.1.1, rest 8 sec/30 sec (dont build for height here, try to land on box as tall as you can) I just jumped to a 24″ box. Was trying toContinue reading

Session 5 4 sets AB 2 min ramping intensity (start at 250 watts, end at 375-400), directly into 20 ring pushups 15 jumping back squats @ 95lbs 15 strict HSPU @ 2in deficit 15 box jump overs @ 24in (if you plan on rebounding these ensure that you take the time to prep ankles/calves thoroughly)Continue reading “Session 5”

Session 4 Banded glute march with bear hug hold x 60 steps, rest 2 min x 3 sets + This was tough glutes burned. Banded high rows from straight leg seated x 20-25 reps, rest 2 min x 3 sets (https://www.instagram.com/p/BNKKfnhBXrc/) I couldn’t do this because i couldn’t grab the band. I still can’t fullyContinue reading “Session 4 12/2/19”

Session 3 A – Front squat 5 sets of 3, rest 3 min  245/265/285/305/305 B – Single leg high box step ups with DBL KB front rack x 8/side, control negative each rep, rest 45 sec x 3 sets I chose a 20″ box. 26lb kB this hurt. In a good way I have minimalContinue reading “Session 3”

Session 2 AMRAP 15 min @ 85% Run 200m 12 GHD situps 30 walking lunges 5+1 run. I did back ext and stuff first to incorporate a warm up. Bad move. Legs turned to concrete + (rest 5 min) AMRAP 15 min @ 85% AB 18 cals 12 russian swings @ 2pd 6 box jumpContinue reading “11/29”