by Colin | Nov 28, 2018 | Blog / Workouts
A. 3 work sets, alternating: 8 single-arm DB presses with a 3 second negative on each rep 8 single-arm bent over DB rows with a 3 second negative on each rep Do both arms on each movement, then move on. Let your weights be determined by your weaker arm. You will have...
by Colin | Nov 27, 2018 | Blog / Workouts
A. 5 sets at a moderately challenging working weight of: 2 snatches + 2 overhead squats. B. Double baseline! Two rounds for time of: 500 m row 40 squats 30 sit-ups 20 push-ups 10 pull-ups. You will need to approach this with a different pacing strategy than you would...
by Colin | Nov 26, 2018 | Blog / Workouts
A. Cluster front squats – 3 sets of 3.3.3.3 @ 65-70%. (Rack the bar and rest for 10 seconds between each set of 3.) B. 10 rounds for time of: 15/10 calorie bike or row 10 push-ups (scale up to parallette push-ups if desired) Scale the push-up number if needed. You...
by Colin | Nov 25, 2018 | Blog / Workouts
A. Handstand push-up practice: HSPU negatives – EMOMx8, 1-2 reps. If you are proficient at HSPU already, add some tempo, i.e. 5 sec at the top, 5 sec to lower halfway, 5 sec pause at halfway, 5 sec to lower to the floor. OR elevate the HSPU on plates or...
by Colin | Nov 24, 2018 | Blog / Workouts
A. Rowing partner “Murph”: “Murph” Row 1000 m 100 pull-ups 200 push-ups 300 squats Row 1000 m. We are going to use a scaled approach to this, so basically the middle part will be 20 rounds (total, alternating with your partner) of 5 pull-ups, 10 push-ups, and 15...
