by Colin | Feb 23, 2017 | Blog / Workouts
A. Sots press – 3×3. Use a dowel or training bar if needed. B. 4 sets at working weight of the following complex: 3 snatch push presses + 3 overhead squats. Try to increase your weight from last week. C. “Karen” – This is a classic...
by Colin | Feb 22, 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 | Feb 21, 2017 | Blog / Workouts
A. Back squat – 3×8@73%. B. Every 90 seconds for 8 rounds: 3 thrusters (115/75) 6 fast burpees. The thrusters should be challenging, but not impossible. Aim for a bit heavier than your usual “Fran” weight. C. 3 max effort sets of controlled ring...
by Colin | Feb 20, 2017 | Blog / Workouts
A. Press – Every 90 seconds for 8 rounds: 3 strict presses + 1 push press. Aim to increase the weight from last week, even if it’s only by a small amount. B. 3 rounds for time of: 15 pistols/leg (scale to weighted lunges or a pistol variant) 20 pull-ups 25...
by Colin | Feb 19, 2017 | Blog / Workouts
Just a reminder that the gym is closed today for the holiday, except for the team workout from 2 pm – 3:30 pm. All regular members and On Ramp members are welcome to attend!
