Monthly Archives: November 2018

Friday, GROWvember 30 Gym Open @ 6:05am

PREPARATION: Row 500m 5 “Hanging from the bar- knees up and twist over the banded bar thingies” 10 KB Swing into Bottoms up Lunge 10 Weighted Hollow Rocks Crossover Symmetry drills (thestrengththerapist) STRENGTH: Bench Press from the pins: 4 sets … Continue reading

Posted in Uncategorized | Leave a comment

Thursday, GROWvember 29 Gym Open @ 6:05am

“Getting comfortable with the uncomfortable”, is a key mindset that allows for even greater growth, both physically and mentally. PREPARATION: Row 500m 8 Lateral KB Deadlift Cleans 8 Curtsy KB Step-downs 8 Paused Step-ups 8 Cross Body RDL with DB … Continue reading

Posted in Uncategorized | Leave a comment

Wednesday, GROWvember 28 Gym Open @ 6:05am

PREPARATION: Row 500m 5 Tall Cleans  5 Hang Power Cleans + 5 Power Cleans + 5 Hang Cleans + 5 Cleans with bar (or light weight) STRENGTH: 15:00 of: Squat Cleans from the blocks 15:00 of: Split Jerks from the Jerk … Continue reading

Posted in Uncategorized | Leave a comment

Tuesday, GROWvember 27 Gym Open @ 6:05am

Colin Black is a fast learner… PREPARATION: Row 500m 10 Wide-base/Narrow Hand Plank  Shoulder Taps 10 Quadruped Renegade Rows  10 Ant-Extension Pallof Press with Rubber Band  3 reps of Snatch Warm-up Series STRENGTH: The first two series are the same … Continue reading

Posted in Uncategorized | Leave a comment

Monday, GROWvember 26 Gym Open @ 5:15pm

Thanks to Trevor and Aileen for hosting. My wife is running a Bake Sale for her Dickies Cause 4 Paws Rescue that morning, so perhaps we could have a little workout, buy some goodies, and then bring a few to … Continue reading

Posted in Uncategorized | Leave a comment

Friday, GROWvember 23 Gym Open @ 6:05am

 A caring community is critical PREPARATION: Row 750m/600m 10 KB Clean to Rotational Press 10 Standing Bottoms-Up Dual KB Press 10 Kneeling Landmine One Arm Press 10 Loaded Rotational Chops with bands STRENGTH: Bench Press from the pins: 3 sets … Continue reading

Posted in Uncategorized | Leave a comment

Thursday, GROWvember 22 Gym Open @ 6:05am

PREPARATION: Row 750m/600m 10 KB Behind Back Hip Hinge 10 Band Pull-Apart Iso Hinge 10 Barbell “Wedges” against J-hooks STRENGTH: Deadlifts, standing on a 1″ plate, as follows: 1 set of 5 reps @ 40% 1 set of 4 reps … Continue reading

Posted in Uncategorized | Leave a comment