Author page: thorbeckes

Friday, August 13th

“AMRAP Sets” Testing of an AMRAP (like AMRAP wall balls in one set) set can help and/or hurt. AMRAP sets of a certain movement can tell us a lot about a number of things: – The balance between mechanics or muscle endurance on limitations in the...

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Thursday, August 13th

Performance and Competition are in red A) 3 sets of: Nose and Toes Handstand Hold x 45-60 seconds (or try 20 shoulder taps) Rest 60 seconds 1-2 Rope Climbs (legless) Rest 60 seconds 40-50 Double Unders Rest 60 seconds B) With a continuously...

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Tuesday, August 11th

4 sets of: A1) Overhead Squats x 3-5 reps Rest 60 seconds A2) Single Arm Kettle Bell Row x 10 reps/arm Rest 60 seconds B) Every 2 minutes, for 14 minutes (7 sets): 2-Position Snatch + Overhead Squat (high hang, mid thigh)   C) 6 rounds for times...

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Saturday, August 8th

The Battle of the Beasts starts today! If your not doing anything get there!! A) 15 minutes to build to a tough Hang Snatch + Snatch (no drops, focus on mechanics over load) B) Every three minutes, for 9 minutes (3 sets): Pause Back Squat x 5...

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Friday, August 7th

We have 11 athletes competing this weekend at the Northwest Battle of the Beasts in Lacy. Individuals will be competing on Saturday and teams on Sunday. We have people in both divisions. If you don’t have anything going on come up and...

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Thursday, August 6th

TEMPO DEFINED I can’t tell you how many times I get the question… “You want me to Back Squat 40 reps X 1?” No, no grasshopper. That is your tempo. What is Tempo? Tempo is the speed of contraction during each phase of the lift allowing you to...

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