by Colin | Sep 9, 2016 | Blog / Workouts
A. Pull-up strength: 3×5 strict “perfect pull-ups” (see this video for a demo and explanation, or if you just want to check out a muscular Aussie guy doing some pull-ups). Side note: these are very difficult to do correctly. Scale to Bulgarian ring...
by Colin | Sep 8, 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 | Sep 7, 2016 | Blog / Workouts
A. Deadlift – 3×5@75-80%, then 2×3@70% (focus on speed for the last two sets). B. With a partner, 15 minute AMRAP of: Sled pull* 1 lap / hold heavy KB or DB *Each time you do a lap with the sled, cycle through the various pulling methods, i.e. facing...
by Colin | Sep 6, 2016 | Blog / Workouts
A. Do 5 sets of the following complex at your working weight (aim for 80-85%): 1 clean + 2 split jerks. B. For time: Row 500 m 3 rounds of: 15 DB thrusters + 20 toes-to-bar Then: Row 500 m. Compare to April 6 2016 or Sept 2...
by Colin | Sep 5, 2016 | Blog / Workouts
A. Back squat – 4×5@76% (or increase weight from last week). B. For time, 21-15-9 of: Russian KB swings Burpee box jumps. C. 4 max effort sets of tuck or hollow rocks, then 3×10 Russian twists (use a DB, KB, or med...
