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2/8 3 min progressive intensity bike, starting around 250 watts and ending around or just above your target pace for the Time Trial below rest 3 min walking actively x 3 sets Shot for 340. This seemed easy. 65rpm. The AB for me shoots my heart rate up but holding a 75rpm should be ok.Continue reading

2/7 A1. Power Snatch – AMRAP 3min @ 135 (if score >30, rest 1 min and move to A2. otherwise done for the day) 31. Big sets then dropped to singles last minute. A2. Power snatch – AMRAP 3min @ 165 Hit this for 26 mostly all singles. B. AMRAP 5 min strict HSPU  40.Continue reading

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2/5 A1. False grip supinated isometric hold (if you attain >10 seconds with the rings touching and bottom of the rings below clavical move to A2, if not, move to B) A2. Amrap unbroken strict muscle ups (if you attain 1 rep AND you also were able to perform 5 unbroken dips, move to A3,Continue reading

2/4 AMRAP 45 min @ 75% effort throughout Run 800m Row 1000m Bike 2000m 3 rounds + 925m on the row. Diaphragmatic breathing, spend 8-10 min cooling down mindfully, controlled belly breathing from on your back with feet elevated

2/3 A. Snatch – build to moderate effort single for the day, film from 45 degrees so i can see the path and body mechanics. i know you just maxed this out at the seminar so dont go for a 1RM. 205 today B. Thruster – Build to tough single from rack (video from 45Continue reading

2/1 A. With a 95# barbell perform 5 push press/5 push jerk/2 split jerk from side view and from front view B1. HS hold amsap against wall in perfect hollow body position and hands under shoulders (if you attain >30 seconds move to B2, if not, move to C1, observe how you breathe here) B2.Continue reading

1/29 A1. Hanging L hold; amsap unbroken (if you attain >10 seconds with perfect form, move to D2, if not, you are done for the day) 22 seconds A2. Amrap strict unbroken knee ups; knees must get higher than your hips and you must start from full extension (if you attain >8 reps, move toContinue reading

Today I had some time to get to the gym. It’s been a lot of running around and business stuff setting up LLC and other things. Today’s workout was ::::: 5min rounds x5 (25 min amrap) Buy in: 10 floor press/ arm #50 20 cal ski( cals row/bike) not enough for class I skied 40Continue reading “1-23”

I did not get to the gym mon/ Tuesday. I just couldn’t make it I had a lon Bc East day home at 8:30. New trucking business we lost 3 people. Next week should be better. Today’s workout was 20 min amrap 1 Rounds (every round add 3 reps) 3 power snatch 3 bfb 3Continue reading “1/22”