August 15, 2025
Just across the river from New York you will find one of the most accomplished lady coaches I know of. Valerie Pawlowski trains people in her […]
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April 14, 2021
general warmup (15 minutes) 1 hand long cycles x 25/25 reps 1 hand standing figure 8’s x 20/20 reps 1 hand halos x 12/12 reps uppercut […]
April 9, 2021
general warmup (15 minutes) barbarian lateral walking lunges x 50 feet barbarian rear walking lunges x 50 feet 2 hand star complex x 1 BTN stretch […]
April 5, 2021
general warmup (5 minutes) double club front raise lunges x 100 feet long cycles x 30 reps Arc figure 8’s to hold x 30 reps double […]
April 2, 2021
general warmup (15 minutes) 2 hand walking front swings x 100 feet barbarian split squats x 10/10 reps double club lateral press & side raise x […]
March 28, 2021
general warmup (15 minutes) double club front swings x 50 reps double club lateral lunge flys x 20 reps BTN stretch x 60 seconds x 1/1/1/1 […]
March 22, 2021
general warmup (15 minutes) supine helicopters x 20/20 reps mace floor press x 20 reps barbarian knee walkups x 20 reps mace launch & catch x […]
March 19, 2021
general warmup (15 minutes) long cycles x 30 reps inside/outside mills x 15/15 reps BTN stretch 60 seconds x 1/1/1/1 2 hand mills x 10/10 reps […]
March 17, 2021
Talking with a friend of mine the other day who was pretty beat up from years of long distance cycling. His joints hurt so bad he […]
March 17, 2021
general warmup (15 minutes) barbarian rear walking lunges x 50 feet barbarian walking lunges x 50 feet 2 hand wood choppers x 15/15 reps outside mills […]