Monthly Archives: November 2018

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 →

“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 →

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 →

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 →

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 →

 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 →

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 →

PREPARATION: Row 30/24 calories https://catalystathletics.com/video/1383/Clean-Turnover-Drills-For-Bigger-Cleans/ 5 reps of Scarecrow Cleans (stack) STRENGTH: Every 90 seconds, on the 90 seconds, for 15:00 (12 rounds): Clean as follows: Loads per minute by %: 50, 55, 60, 65, 70, 75, 80, 80-85, 85, … Continue reading →

PREPARATION: Row 3:00 @ Rate 24 Rotator Cuff action with StrengthCoach Therapy (Instagram) 5 reps of the Snatch Warm-up STRENGTH: 3 sets of 6 reps of Snatch Push Press from bottom position 3 sets of 5 reps of RDL Snatch … Continue reading →

Friday morning fun PREPARATION: Run 2 laps or Row/Bike/Ski 500m 10 Goblet Squats with pause at bottom 10 KB/DB Single-Arm Overhead Squats 10 Dual KB/DB Thrusters 10 KB Snatches STRENGTH: No surprise here… of course we need to squat… 1 set … Continue reading →