by Colin | Dec 10, 2015 | Blog / Workouts
***Just a reminder of the potluck lunch tomorrow at the gym! Everyone is welcome!*** Skill work of your choice, plus a conditioning workout from earlier this week OR an entire workout from earlier this week.
by Colin | Dec 9, 2015 | Blog / Workouts
A. Handstand practice – Take 5 minutes to practice some aspect of your handstand/headstand/rolls. B. Handstand push-up strength work – Alternate 1-3 HSPU OR 1 HSPU negative with 1 wall walk, every 30 seconds for 8 rounds each, i.e. at 0:30 – HSPU,...
by Colin | Dec 8, 2015 | Blog / Workouts
A. Back squat – 4×6. Increase weight from last week. You should be at about 83% of your max. B. For time: 30-25-20-15-10-5 Russian KB swings, alternating with 6-5-4-3-2-1 laps single-arm KB carry. Use the same weight for both movements, unless your KB swing...
by Colin | Dec 7, 2015 | Blog / Workouts
**Just a heads up regarding the upcoming HercFit Olympic weightlifting competition this coming Sunday (Dec 13). Five people from our gym (past or present) are competing – Annick, Lisa, Colleen, Alex, and Kristie. If you’d like to go and cheer them on,...
by Colin | Dec 6, 2015 | Blog / Workouts
A. Split jerk – 5×2 (from rack or blocks). These should be approximately 80-85% of your max jerk. B. Partial strict presses – Do 3 max effort sets at the same weight as last week, working only from forehead height to lockout. You may use a push press...
by Colin | Dec 4, 2015 | Blog / Workouts
A. Clean – Work up to a heavy single, then do 3×2@80% of that weight. B. 15 minute AMRAP of: 5 laps shuttle run 5 single-arm DB push presses per arm 2 reps per side of: 1 KB clean from floor + 4 lunges (total) with KB in rack...
