by Colin | Mar 20, 2017 | Blog / Workouts
A. Rope climb practice: 5-10 rope ascents (scale to pulls from the floor, and practice your footwork on the rope) 3 max effort sets of rope pull-ups (from standing, or from a seated position with legs in straddle) 3 max effort sets of supinated body rows at 31X3...
by Colin | Mar 19, 2017 | Blog / Workouts
A. Find your 1 rep max overhead squat. B. This is a slightly modified version of Open workout 17.4: Complete as many rounds and reps as possible in 13 minutes of: 35 (full version is 55) deadlifts, 225/155 lb OR 185/95 OR 55% of your 1 rep max 55 wall-ball shots,...
by Colin | Mar 18, 2017 | Blog / Workouts
A. Parallette work: Practice your tuck support – active shoulders, elbow pits forward, arms straight. Assist with your feet lightly on the ground if needed. This may also be done on the matador dip bars. Practice your tuck swing – Same position as above,...
by Colin | Mar 17, 2017 | Blog / Workouts
A. Pull-up strength: Beat swing practice – A nice drill to help keep your feet together is to hold a rag between your feet as you swing. 3×5 weighted pull-ups (as heavy as possible). Scale to negatives with 3 scapular pull-ups at the bottom of the negative....
by Colin | Mar 16, 2017 | Blog / Workouts
Happy St. Patrick’s Day! 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.
