Welcome 2013. Here’s our post Holiday workout. Not Too tough, not too easy. Warmup/ activation hip 30s r/lankle 45sgroiner 45s½ k twist 30s r/lSit thru 30sunicycle 30s r/l 1a) dead clean 10/8/6/4/21b) row 10/8/6/4/21c) split squat 6 r/l ...
01/03/2013
20/15/10/5 high pull | SnatchDead CleanFSQ1 h swingSplit squatSquat Thrust/Burpee Go quickly, no more than 45sec rest between exercises, no more than 1 minute rest between rounds. Try to go up in weight as you go down in ...
09/23/2012
air swings 30sside to side w floor touch 30sfig 8 w hold/slingshot/fig 8/slingshotplank 1m/side plank 30s r/l2m swingssumo sq/fsq/sumo sq/fsqrows 30s r/l1h swing/high pull/snatch 30s r/l rest 13x ...
09/23/2012
1 l DL reach 10 r/lbird dog 10 r/lair swings 20mtn climbers 50—Suitcase dl 5 r/l or 1 leg dl 5 r/lpress/push press/jerk 10 r/ldead clean/alt clean 10 r/lRow/RR 8 r/lFSQ 8 r/l3x 15min—squat thrust–>sumo 30/15pushups 30/15unicycle 30 ...
09/04/2012
Labor Day Workout Timed Ladders Each exercise has a longer work to rest ratio than the previous. If it’s too easy use a heavier bell or go faster. Elevate your upper body if you can’t do regular pushups. ...
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