TODAY’S WORKOUT
Squats. Heavy. Max? Okay.
Goodmornings/farmer’s walk. Heavy, especially the farmer’s walk. 3 sets, 6-10 reps/100 feet.
Sandbag clean and throw/squat hops. Clean and throw the bag bag across the gym and back (100 feet) then squat hop in a full circle around the gym. What’s a squat hop? Squat down and stay low as you […]
Lesson re-learned this week: Go for too long not doing Goodmornings as a regular part of your lifting diet, and the consequences are severe. I have to go to couples therapy just to get my hamstrings to start talking to me again. Waaaaay below anything resembling a max lift, I crept some GM’s […]
Although today has no tire flips, we just needed to give a shout out to Veronica!
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Today’s Workout:
Snatch practice (admit, that makes you giggle too). 70-80% of max, 6 sets of 2
Front squats. 4 sets of 5.
Another installment of the Sick of High Rep Combo game: The reasoning behind this combo is explained below. Turkish […]
Hip Party:
Max Front Squats: work up to a one rep max in front squats. This has been my weak point in my cleans. Getting under the bar fast feels pretty good, but I sometimes hesitate from fear that I’m not coming up. Sure, this is not uncommon, but for me the fear hits […]
Pullups/deadlifts: 6 sets of 5, make ‘em heavy. Hang shit from you if your pullups aren’t gut wrenching.
Alternating bent rows. Row a couple of heavy items (the farmer’s walk handle work nice), lower one then alternate with the other. One arm always stays up.
Handstand pushups/kb lateral snatch and clean/burpee. 5 of each (5 per side […]
Today’s workout:
Strict Overhead Press. Sets of 3-5.
Ring work:
Ring fly-outs (as seen in this video).
Ring 1-arm presses: rings-1.mov
400m run, 12 pullups, 6 glute/ham raises (either with knees high on pad or with weight). X3 for time (yep, like CF’s ‘Helen’ but replacing swings with a different challenge.
This Saturday is Bodytribe’s 5-Year Anniversary, and we’ll celebrate […]
Bodytribe play day. After snatch practice (does that ever become not funny, or am I doomed to be stuck in 8th grade humor), we played with a lot of rotational movements using KB’s and leverage clubs. This video sums it up:
PLAY DAY: Clubs, KB’s and Snatches.
Snatches. 10 sets 2-3 reps, about 75% max.
Club cleans with […]
Some stuff we’ve been playing with this week:
Bodytriber Zac was playing around with a spine combo on Wednesday that is both exhausting and athletic. Buelers and Turkish get ups (with Windmills at the top, I believe), together like a sweaty lesbian porno (Zac, do your students ever read this blog?). I don’t know his set […]
Workout:
Jerk press practice. Sets of 3, never heavier than 60% of max.
KB incline press with bands. 3 sets of 5-6. Featured in this video (at 30 seconds).
Static-explosive bench press/ explosive pushups. 10 second hold/6 presses/pushups until you fall on your face. 3 sets.
Barbell rollouts. 3 sets. 8-10 reps. Featured in this video […]
Snatches. Technique practice. Sets of 2-3 at about 70% max.
Front squats. 4 sets of 5.
KB Swings/pullups/burpees: 21/15/9 for time. See? I don’t totally hate CrossFit. Although getting this combo under 10 minutes took some bad words and sweating.
Sexy Sect Workout and Diet Plan
How soon can I build my Texas compound and get […]
