Warmup: VibraRoll, Tactical Frog, Brettzel 2.0, Rib Roll, Rotation Reach Deficit Deadlift (1″, El Gordo, no belt) 165 5×5 255 2×3 280 4×4 320 2×2 280 8×1 {1 rep every 20s} Reverse Hyper 1 wheel x10 2 wheels 3×10 Hanging Abs / Rope Pushdown BW 3×5 25×50, 30×40, 35×30 Ropes (2″, NG double waves) 4x […]
Continue readingWarmup: VibraRoll, Tactical Frog, Split Switches, Hanging Spine, Rings Gymnastics KB Swings 24kg 5×5 KB Hand to Hand Swings 24kg Ladder 1/1-10/10 Pull-Ups +16kg on foot x3, x2, x1, x1
Continue readingWarmup: VibraRoll, Tactical Frog, 2.0, 3.0 KB Swings 24kg 5×5 24kg Ladder 6-20 Nailed some bigtime inverts on the rings and practicing levers.
Continue readingWarmup: VibraRoll, Tactical Frog, Indian Clubs – Natural, 1 2# Club, Prep+1-2 KB Swings 20kg 5×5 Double KB Swings 20kg Ladder 1-5 24kg Ladder 1-10 Double KB Cleans 24kg Ladder 1-5 Double KB Squat 24kg Ladder 1-5 Double KB Long Cycle 24kg x1, x2, x3, x4, x4, x1
Continue readingWarmup: VibraRoll, Tactical Frog, Indian Clubs – Natural, 1 2# Club, Prep+1-2 KB Swings 24kg 5×5 32kg 5×5 1-arm Swings 32kg Ladder 5/5-10/10 Hanging Abs Ladder 2x 1-3
Continue readingMe and Dov Warmup: VibraRoll, Tactical Frog, Indian Clubs – OHK, 1 1# Club, Prep+1-2, Frog Squats, Cossack Squats Half Kneeling 1-arm KB Press (24kg) Ladder 1/1-3/3 Double KB Swing (24kg) / Double KB Clean (24kg) / Double KB Snatch (20kg) Ladder 1-5 1-arm Snatch (24kg) Ladder 1-11
Continue reading@ Hotel Fitness Center Treadmill Sprints (10/50, 15/45, 30/30, 40/20, 20/10) 30-40′ Elliptical
Continue readingGroup 1 – Me, Matt, Frank Rock, EL MAYOR Group 2 – Tom, Crazy A Warmup: VibraRoll, Tactical Frog, 2.0, Indian Club – Natural, 2 2# Clubs, Prep+1-3, Frog Squats 2-Board Press (IWB, Thumb+ off smooth, T&G) singles up to 315 –very weak and some lousy liftoffs failed @ 320 3×275 Pull-Ups BWx10, x9, x8, […]
Continue reading@ hotel Treadmill 2 mph 1:30 4 mph 1:30 2 mph 1:00 4 mph 1:00 7mph 15/45 7 mph 15/45 8 mph 15/45 8 mph 15/45 9 mph 15/45 9 mph 15/45 10 mph 15/45 10 mph 15/45 7 mph 20/40 8 mph 20/40 9 mph 20/40 10 mph 20/40 7 mph 30/30 8 mph […]
Continue reading@ Raptors Practice Facility Warmup: Foam Roll, Lat and Chest Stretch in Cage KB Swings 24kg 5×5 KB Snatch Progression 24kg 10×1/1
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