March 14, 2026
My friend, ‘Lyonel Lumarque, died suddenly a few days ago. I mean this guy was in fantastic shape. a great athlete, and coach. Plus, […]
March 10, 2026
general warmup (15 minutes) double clean & Ahrens press x 15 reps standing Russian flys x 5 reps kneeling 2 hand twists x 24 reps BTN […]
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March 19, 2025
general warmup (15 minutes) 2 hand front swings x 30 reps 2 hand side swings x 30 reps barbarian lateral lunges x 20 reps 1/2 kneeling […]
March 13, 2025
general warmup (15 minutes) Americanas x 30 reps uppercut rear lunges x 12/12 reps 2 hand pause slashes x 10/10 reps standing figure 8’s x 30 […]
March 4, 2025
general warmup (15 minutes) star complex x 3 BTN stretch x 90 seconds x 1/1 specific warmup (5 minutes) 360’s set up and light practice Note: […]
February 28, 2025
general warmup (15 minutes) seated double club flys x 15 reps seated double club front pullovers x 15 reps double club walking horse stance x 50 […]
February 25, 2025
general warmup (15 minutes) barbarian front lunge & squat x 15 reps figure 8’s to hold x 30 reps standing figure 8’s x 30 reps alternating […]