by Colin | Sep 11, 2016 | Blog / Workouts
A. Every minute on the minute for 8 rounds: 1 hang snatch + 1 snatch @ approx. 75%. B. Run 1.9 km for time. Yes, this is an odd number, but it happens to be the distance to the RCMP driveway and back. Warm up well for this, and aim for a faster speed on the return...
by Colin | Sep 9, 2016 | Blog / Workouts
A. Pull-up strength: 3×5 strict “perfect pull-ups” (see this video for a demo and explanation, or if you just want to check out a muscular Aussie guy doing some pull-ups). Side note: these are very difficult to do correctly. Scale to Bulgarian ring...
by Colin | Sep 8, 2016 | Blog / Workouts
A. Handstand practice: arch & hollow positions on the ground 5-10 kick-ups to freestanding HS (or with partner) or on the wall – Get tight and rebalance using the pressure in your hands 5-10 wall walks “Wheel of pain” – 3 full reps (both...
by Colin | Sep 7, 2016 | Blog / Workouts
A. Deadlift – 3×5@75-80%, then 2×3@70% (focus on speed for the last two sets). B. With a partner, 15 minute AMRAP of: Sled pull* 1 lap / hold heavy KB or DB *Each time you do a lap with the sled, cycle through the various pulling methods, i.e. facing...
by Colin | Sep 6, 2016 | Blog / Workouts
A. Do 5 sets of the following complex at your working weight (aim for 80-85%): 1 clean + 2 split jerks. B. For time: Row 500 m 3 rounds of: 15 DB thrusters + 20 toes-to-bar Then: Row 500 m. Compare to April 6 2016 or Sept 2...
by Colin | Sep 5, 2016 | Blog / Workouts
A. Back squat – 4×5@76% (or increase weight from last week). B. For time, 21-15-9 of: Russian KB swings Burpee box jumps. C. 4 max effort sets of tuck or hollow rocks, then 3×10 Russian twists (use a DB, KB, or med...
