by Colin | Jan 1, 2013 | Blog / Workouts
Happy New Year! Regular classes resume today, regardless of any hangovers. A. Back squat: 1×5@75%, 1×3@80%, 1×3@85%, 3×1@90%, rest 2 min. We are working up to testing a new 1 rep max, so be patient with this progression! B. Conditioning: For time:...
by Colin | Dec 29, 2012 | Blog / Workouts
Most people I’ve talked to so far are interested in On Ramp sessions in the evening, so that is how we are going to skew the schedule. If you would like to see something in the morning, let me know. I would also consider a session later in the morning (9 or 10...
by Colin | Dec 28, 2012 | Blog / Workouts
A. 3-position snatch – 7 x 1 B. 3 rounds for time of: Row 500 m 20 hand release pushups ***Note that the free class today is only at 11 am, not 10 and 11.***
by Colin | Dec 27, 2012 | Blog / Workouts
A. Muscle-up technique (or ring dip, ring pull/pull-up practice and strength work) B. 5 rounds, either with a partner or rest 1:1: Max effort Pendlay rows (choose weight to hit at least 5-8 reps in first round), then immediately move to rings and do max effort ring...
by Colin | Dec 27, 2012 | Blog / Workouts
Another instalment in our back squat wave: A. Back squat: 1×5@70%, 1×5@75%, 2×3@80%, 1×3@85%, rest 2 min B. 1 minute pull-up AMRAP 4 minutes box jump burpee AMRAP 1 minute pull-up AMRAP C. Boat rockers – 8 rounds of: 5 rocks + 5 sec hold. Try...
