by Colin | Jan 18, 2019 | Blog / Workouts
A. Handstand push-up practice: Two minutes of bent arm bear crawl (high hips) – aim for controlled movement, and keep the elbows in. Bend the knees if your flexibility limits your hip height. Rest as needed. Every minute on the minute for 10 rounds: 1-5...
by Colin | Jan 17, 2019 | Blog / Workouts
Skill work of your choice (or your coach’s choice), plus a conditioning workout from earlier this week OR an entire workout from earlier this week.
by Colin | Jan 16, 2019 | Blog / Workouts
A. Bench press – 5×3@75%, with 31X1 tempo (3 second negatives). B. This is a workout called “Joker” (not sure why exactly): 1 toes-to-bar, 10 deadlifts (bodyweight OR 50% of your 1 rep max, whichever is less) 2 toes-to-bar, 9 deadlifts etc. to...
by Colin | Jan 15, 2019 | Blog / Workouts
A. Back squat – 4×6@70%. B. 12 minute AMRAP of: 20 abmat sit-ups 16 Russian KB swings (70/44) 12 DB push presses (2 DBs) 8 goblet squats (same KB as the swings – these should be challenging).
by Colin | Jan 14, 2019 | Blog / Workouts
A. Pulling strength 5 max effort sets of ring pull-ups (optional false grip and pause at the top) – Scale these to smooth, controlled hinge rows Beat swing practice on the rings OR if you aren’t doing pull-ups yet, do 4 max effort sets of banded lat pulls...
by Colin | Jan 13, 2019 | Blog / Workouts
A. Push press – 6×3@80-85%. Focus on a vertical dip and drive, and an explosive drive upward on the bar. B. Row 5 km for time. If we don’t have enough rowers, the alternatives are: 20 minute bike for max calories, or if you’re brave and dressed for...
