by Colin | Sep 23, 2015 | Blog / Workouts
A. Work up in weight, then do 5 sets at 80-85%: 1 clean and jerk. B. 3×3 jerk dips @ 105% of your max jerk. Aim for a straight bar path and aggressive drive. C. For time: Run 400 m, then: 4 rounds of: 10 overhead walking lunges with a plate (25/45) + 5 laps...
by Colin | Sep 22, 2015 | Blog / Workouts
A. Back squat – 3×10 @ approx. 65%. B. For each of the following pairings, do a 5 min AMRAP followed by 1 minute rest: 5 min AMRAP of: 10 Russian KB swings + 10 toes-to-bar Rest 1 minute 5 min AMRAP of: 10 ring rows + 10 hand release burpees Rest 1 minute 5...
by Colin | Sep 21, 2015 | Blog / Workouts
** Just a reminder that BOTH the daytime and evening weightlifting classes this week are today (Tuesday).** A. Overhead squat – Increase to a moderately heavy weight, then do 5 sets of 3 at that weight. B. 3 max effort sets of front rack Sots press. Scale to...
by Colin | Sep 20, 2015 | Blog / Workouts
A. Handstand practice – Take 5 minutes and practice some aspect of your handstand – position, balancing, headstand, rolls, whatever. B. Handstand push-up negatives – Every 30 seconds for 15 rounds, do 1-3 HSPU or 1 slow negative to an abmat. If...
by Colin | Sep 18, 2015 | Blog / Workouts
**The kick-off workout for the Whole Life Challenge will be today at 10 am. If you’re not doing the WLC workout, please try to come at 8 am or 9 am, as I have a feeling that it’s going to be a bit crowded. Thanks for your accommodation.** A. Take 15...
