by Colin | May 21, 2019 | Blog / Workouts
A. Back squat – Find your 10 rep max. We last did this on Aug 7 2018. By the numbers, a 10-rep max should be about 75% of your 1 rep max, but that can vary widely by the individual. Some people are better at low reps for heavy loads, and others can move fairly...
by Colin | May 20, 2019 | Blog / Workouts
A. Pull-up strength, EMOMx15: Min 1-5: Max kipping pull-ups in 25 seconds (scale to foot-assisted bar pull-ups, or scale up to bar muscle-ups) Min 6-10: Max barbell rows in 25 seconds (increase weight from last week if it’s reasonable to do so) Min 11-15: 15-35...
by Colin | May 19, 2019 | Blog / Workouts
Gym is closed today for Victoria Day, except for a team workout from 10:00-11:30 am. Come on out!
by Colin | May 17, 2019 | Blog / Workouts
A. Snatch – Do 3, 3, 2, 2, 1, 1, 1 reps, increasing reps each time. Go for a max if things are working well. If not, keep it lighter and work on your technique. B. For time: 20 strict pull-ups 20 wall balls 20 pull-ups 20 wall balls 20 knees-to-elbows 20 wall...
by Colin | May 15, 2019 | Blog / Workouts
A. Deadlift – 3 reps at: 78, 81, 81, 81, 75% B. EMOM for 12 minutes: Min 1-4: 40 sec bike, 20 sec rest Min 5-8: 30 sec bike, 30 sec rest Min 9-12: 20 sec bike, 40 sec rest. Record your total calories. Substitute rowing if...
by Colin | May 14, 2019 | Blog / Workouts
A. Tempo overhead squats – 5×3 reps, with a 32X1 tempo (3 seconds down, 2 seconds in the bottom, eXplode up (i.e. fast), 1 second at the top). Increase 5-10 lbs from last week. These are a great way to work on your position, and controlling the movement, and getting...
