by Colin | Feb 6, 2017 | Blog / Workouts
A. Handstand push-up practice: 5-10 HSPU negatives OR 4×2-5 HSPUs. Scale to piked push-ups, which may be done on the floor, or with parallettes (for an increased range of motion), or do them with your knees or feet on a box. There are many variations, so find one...
by Colin | Feb 5, 2017 | Blog / Workouts
A. Snatch – Work up to a heavy single (may or may not be a max). If you are new, do the warm-up technique with the class, and then 4 work sets of: 1 snatch balance + 3 overhead squats. B. This is a rowing variation of the “Helen” workout: 3 rounds...
by Colin | Feb 4, 2017 | Blog / Workouts
A. Turkish get-up – Work your way up to a heavy double on each arm. For the weight to count, you must complete the 2 reps on that arm without setting the weight down, AND you must do that weight with both arms. You may rest between between your sets (i.e....
by Colin | Feb 3, 2017 | Blog / Workouts
A. Deadlift – 3×8@73%. B. 8 minute AMRAP of: 8 weighted lunges per leg (2 KBs or DBs – Rx would be 55/35 per hand) 16 knees-to-elbows Then: 4 minute AMRAP (laps) of farmer’s carry (may (should) be heavier than your...
by Colin | Feb 2, 2017 | Blog / Workouts
Skill work of your choice (or your coach’s choice), plus a conditioning workout from earlier this week OR an entire workout from earlier this week.
by Colin | Feb 1, 2017 | Blog / Workouts
Happy Groundhog Day! A. Bench press – 4×5 (as heavy as possible for this rep scheme). Increase weight from Jan 19 if possible. B. 3 max effort sets of smooth, controlled push-ups. C. 3 max effort sets of 1 1/4 pull-ups. D. 3 max effort sets of supinated...
