by Colin | Nov 1, 2016 | Blog / Workouts
A. Single arm DB floor press – 4 sets of 5-8 reps. This one (video) is a new one for our programming, but it’s something I’ve been playing around with for a few weeks, and I like how it creates a focus on shoulder stabilization, one arm at a time....
by Colin | Oct 31, 2016 | Blog / Workouts
A. Back squat – 3×5@80%. B. From August 18 2016: 10 minute AMRAP of: 15 heavy Russian KB swings 15 ring push-ups (scale to regular push-ups). C. 4 max effort sets of supinated (palms up) body rows underneath a barbell at 31X3 tempo. Relax the shoulders...
by Colin | Oct 30, 2016 | Blog / Workouts
A. Jerk balance practice – Work up to a moderate weight double. B. Find your 1 rep max split jerk (from a rack or jerk blocks). If you are new, we will work on triples at a lighter weight. C. With a partner: 1000 m row (alternate every 250 m) 16 laps (total)...
by Colin | Oct 28, 2016 | Blog / Workouts
A. Handstand practice: arch & hollow positions on the ground 5-10 kick-ups to freestanding HS (or with partner) or on the wall – Get tight and rebalance using the pressure in your hands. 5-10 wall walks “Wheel of pain” – 3 full reps (both...
by Colin | Oct 27, 2016 | Blog / Workouts
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.
