Monday 15 May Strength Warm up Hand Power Snatch 4x5 One Arm Band Pulldowns 4x6 Runner Squat Single leg 4x6 Bench 4x6 Double Leg Heel...

Monday 8 May Strength Warm-up Power Cleans 75% body weight 3x4 Pull up 3x5 Front Squat 75% body weight 3x5 Alternating Dumbbell Chest...

Monday May 1st 10 minute warm-up Hang Clean 3x5 Front Squat 3x6 Ring L Sit-up Pull-ups 3x6 Supine Leg Curls on the Floor 3x10 Alternating...

24 April 2017 10 minute warm-up Hang Clean 3x5 Front Squat 3x6 Ring L Sit-up Pull-ups 3x6 Supine Leg Curls on the Floor 3x10 Alternating...

17 April 10 minutes warm-up mobility/control Kettlebell swings Deadlift Side to side pull-up Glute Hamstring single leg Dumbbell chest...

14 April Hollow holds 24sx5 Shoulder Bridge 30sx5 Parallel Squat 3x3 Quadruped side leg raise 3x3 Seated Russian twists 18x5 Standing...

High pulls 3x5 In line lunge 3x6 Weighted pull-ups 3x6 Barbell RDLs 3x6 Push-ups with monster band resistance 3x10 Single leg heel raise...

I started out writing a race report that just recapped my Georgia Death Race experience in the most boring way possible. I am sure most...

15 minute walk 10 minutes jog 5 minute running a pace I can sustain for 5 minutes x4 with 1 minute rest intervals 10 minute jog (total...

Hollow holds 24sx5 Shoulder Bridge 30sx5 Parallel Squat 3x3 Quadruped side leg raise 3x3 Seated Russian twists 18x5 Standing Rotations...