by Colin | Dec 14, 2015 | Blog / Workouts
A. Back squat – 2×3 @ 86%, 2×6 @ 78%. B. 3 rounds, not for time: 1-3 rope climbs 1-arm DB bench press. Use the same weight as last week and shoot for 10 reps per round. Remember to pull the shoulder back into the bench as you set up. 2 medium-weight...
by Colin | Dec 13, 2015 | Blog / Workouts
A. Pull-up strength – 3×5 weighted pull-ups, as heavy as possible. If you’re not doing weighted pull-ups, do 3-5 sub-maximal negatives, i.e. if your maximum negative length is 30 seconds, aim for ~10 second negatives. You can do the pull-up as well to...
by Colin | Dec 11, 2015 | Blog / Workouts
**Our holiday potluck is today, from 12:30-2:30 pm. Get your workout on in the morning, and then bring your favourite dish out and refuel afterward. Everyone is welcome!** A. Tall cleans – Increase to a moderate weight and do 4×2. Focus on a fast pull under...
by Colin | Dec 10, 2015 | Blog / Workouts
***Just a reminder of the potluck lunch tomorrow at the gym! Everyone is welcome!*** Skill work of your choice, plus a conditioning workout from earlier this week OR an entire workout from earlier this week.
by Colin | Dec 9, 2015 | Blog / Workouts
A. Handstand practice – Take 5 minutes to practice some aspect of your handstand/headstand/rolls. B. Handstand push-up strength work – Alternate 1-3 HSPU OR 1 HSPU negative with 1 wall walk, every 30 seconds for 8 rounds each, i.e. at 0:30 – HSPU,...
