by Colin | Mar 25, 2017 | Blog / Workouts
Hopefully we will be able to work outside for this one. A. Warm up your hips and back well, and then: Aim for 3 laps (outdoor) each of: Heavy farmer’s carry (think 1/3 to 2/3 bodyweight per hand). You may use the farmer’s carry bars if needed. Yoke carry....
by Colin | Mar 24, 2017 | Blog / Workouts
A. Horizontal pulling strength: 4 max effort sets of ring rows with a tempo of 3111 4×5 bat wings (use a weight that makes it tough to complete 5 reps, but not so difficult that your form breaks down. Seated or standing sled pulls with a rope. Work with a partner...
by Colin | Mar 23, 2017 | Blog / Workouts
We will still have the usual make-up day for the strength portion of the workout if you want, but otherwise, here’s what’s programmed for the Bring-a-Friend day workout. A. Turkish get-up – Work up in weight, and then do 5 reps per arm at a medium...
by Colin | Mar 22, 2017 | Blog / Workouts
A. Bench press – Find your 1 rep max. B. Row 2 km for time. Compare to Sept 29 2016, Feb 19 2016, Oct 14 2015, Nov 3 2015, Dec 8 2014, Sept 30 2014. Warm up well and hit this hard. C. Accumulate 50 V-ups.
by Colin | Mar 21, 2017 | Blog / Workouts
A. Back squat – Find your 5 rep max. B. This is a drill from Gray Cook. For 10 minutes, your goal is to move continuously (video demo). It’s not for reps, and it’s not for load. Pick a medium weight. Your goal is good form in each position. Starting...
