Warmup: VibraRoll, Tactical Frog, 2.0, Indian Clubs – Open Half Kneeling, 1 2# Club, Prep+1-2 KB Swings32kg Ladder 1-10 1-arm Swings (32kg) + Pull-Ups (BW) 1/1 5 Pull-Ups 2/2 4 Pull-Ups 3/3 3 Pull-Ups 4/4 2 Pull-Ups 5/5 1 Pull-Up 6/6 7/7 8/8 9/10 10/10 1-arm Cleans 48kg 7×1/1 –Didn’t feel like I wanted to […]
Continue readingMe and Don @ Drive Warmup: Foam Roll KB Swings 36kg Ladder 1-10 Double Swings (24kg) + Double Cleans (36kg) + Double Snatch (20kg) Ladder 1+1+1 to 3+3+3 ROTK Heavy Long Cycle 24kg 3 ladders, 2-4-6 –First ladder forgot to clean in between –Heavy for first time doing it. Will go 24-20-16 and then branch out. […]
Continue readingWarmup: Foam Roll KB Swings (24kg) Ladder 1-15 Circuit (Double 24s) Double Swings 5x 2 Pull-Ups TGU x2/2 2 Pull-Ups Double Swings x5 2 Pull-Ups Double Clean to Squat x1+5 2 Pull-Ups Double Swings x5 2 Pull-Ups Double Clean to Press x1-5 2 Pull-Ups Double Snatches x5 2 Pull-Ups Double Swings x5
Continue reading@ Revolution Fitness, La Jolla, CA Me, Clifton Harski, Rudy Thomas Warmup: Foam Roll, Tactical Frog, 2.0, 3.0, Indian Clubs, 2 1# Clubs, Prep+1-3 KB Swings 44kg x5, x10, x15 1-arm Cleans 44kg x1/1, x2/2, x3/3 ROTK Heavy 28kg 3 ladders of 3, 1 of 2, 5 squats at the top 28kg 2×20
Continue readingMe and Tim Vagen @ his gym in Seattle Warmup: Foot MFR, Foam Roll, Armbar, Crooked Armbar KB Swings 55# x5, x10, x15 80# x5, x10, x15 KB Snatch Progression 55# 1×2/2 –Not holding on to these bells and no chalk ROTK Light 55#+35# 3 ladders 1-3
Continue readingMe, Don, Thiago, Weaver Warmup: VibraRoll, Tactical Frog, 3.0, Indian Clubs – Natural, 2 1# Clubs, Prep+3-4 Double KB DL 32s 3×5 Double Swing 24s 3×5 Double Push Press 24s Ladder to 5 Double Clean and Jerk 16s Ladder to 5 –This is trouble. ROTK Medium 24s 4 Ladders, 1-4, 5 squats after the 4 […]
Continue readingWarmup: VibraRoll, Tactical Frog, 2.0, 3.0, Indian Clubs – 2 1# Clubs, Tall Kneeling, Prep+1-4 Windmill Half Kneeling Naked 1-4, x3/3 each Half Kneeling 24kg 1-3, x3/3 each 24kg x3/3, x4/4, x5/5 1-arm KB Clean 40kg Ladder x1/1-x3/3 40kg Ladder x1/1-x3/3, press on 3rd of 3 40kg Ladder x1/1-x3/3, press on 2nd and 3rd of […]
Continue reading@ Drive Me, Don, Thiago, Weaver Warmup: Frog Squat, Tactical Frog, Indian Clubs – Natural, 2 1# Clubs, Prep+1-3 Double KB Swings 24s x5, x10, x15 Double KB Snatches 16s x2, x4, x6, x8 ROTK Heavy 24s 5x Ladder 1-5, 1x Ladder 1-3 –Had enough on the fifth –We forgot to do the DLs. Damn […]
Continue reading@ Building 7 w/Dov Warmup: Foam Roll, Tactical Frog, Brettzel 2.0, Brettzel 3.0 Turkish Getup 20kg 4x 1/1 Half Windmill Series (1-3) 20kg x3/3 –Position 4 wasn’t in me. Half Kneeling 1-arm KB Press (off front knee) 24kg 4x 1-3 felt miserable the whole time
Continue readingMe and Kate Warmup: Tactical Frog, 2.0, Indian Clubs – Natural, 1 1# Club, Prep+1-2 –Teaching her clubs was oh, what a mess Half Kneeling 1-arm KB Press (off front knee) 20kg 5x, 1-5 Half Kneeling Windmill 16kg 1 x5/5, 2 x5/5, 3 x5/5, 4 x3/3 –dropped the bell on rep 4 of the 4th […]
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