by Colin | Apr 4, 2017 | Blog / Workouts
A. Pause back squats – 5×5 @ approximately 65% (increase from last week). Pause 2 seconds in the bottom of each squat. Focus on good form in the bottom of the movement, and a powerful drive up. For those of you who rely a lot on the bounce in the bottom of...
by Colin | Apr 3, 2017 | Blog / Workouts
A. Press – 4×5@75%, then 2×10@60-65%. B. 10 x 250 m row, rest 1 min between rounds. Compare to Oct 31 2013, May 15 2013, Feb 5 2014, Nov 22 2014. For intervals this short, you have to pick a challenging pace, and then just hang on for the rest of the...
by Colin | Apr 2, 2017 | Blog / Workouts
A. Pull-up strength – Beat swing practice – stay long and stay tight. For those of you who have some more pulling strength, add in a partial pull at the back of the movement. If you have multiple strict pull-ups and kipping pull-ups, practice the pull to...
by Colin | Apr 1, 2017 | Blog / Workouts
A. Handstand practice (complete each one before moving on): 2-5 wall walks 5-10 HSPU negatives OR 4×2-5 HSPUs. Scale to DB push press negatives if your strength isn’t quite there yet for these. Practice your thoracic bridge, elbow, or shoulder bridge in...
by Colin | Mar 31, 2017 | Blog / Workouts
Just as a heads up, we’ve managed to recruit Dwayne “The Rock” Johnson as a coach. He will be doing the workout programming as well, so expect some intense workouts in the future. We are pretty pumped to have such a big star on staff, but to make...
