Inverse Ladders.
Thrusters can be either barbell or kettlebell. I’m posting both videos below.
5 Rnds
50 Thrusters (10 less each rnd)
10 HP Cleans (plus 10 each rnd)
Record modalities and load.
Archive for the ‘hang’ Category
Workout of the Week
Tuesday, May 4th, 2010Workout of the Week
Tuesday, March 23rd, 2010Run 1 mile (1% inclune if you’re on a treadmill)
20 minutes max rounds of the following:
10 pullups (assisted if necessary)
10 Deck Squat Ball Slams
10 Hang Squats
10 Burpees
Run 1 mile.
Record mile times, rounds completed and loads. Videos posted below.
Workout of the Week
Tuesday, February 16th, 20104 Rounds
Subtract 10 burpees each round.
Video demos are pasted below the workout for reference. The bb high pull demo video shows the high pull combined with the burpees. This time we’re separating them. In this workout the two movements are performed independently. Mark your loads and times.
40 Burpees
15 BB High Pulls
10 Hang Power Cleans
5 Hang Power Clean & Jerks
Workout of the Week
Tuesday, February 9th, 2010Video demos posted below the workout. If you’re not comfortable with the unilateral high pull, then stick with the bilateral high pull. Record your time and loads.
10 unilat high pulls per arm
50 hang squats
20 unilat high pulls per arm
40 hang squats
30 unilat high pulls per arm
30 hang squats
40 unilat high pulls per arm
20 hang squats
50 unilat high pulls per arm
10 hang squats
Good luck.
Workout of the Week
Monday, December 21st, 2009Rep counts are total for the sets, so for unilateral movements, it’s a total of both arms together, not a total for each side.
5 sets
10reps, 20reps, 30reps, 40reps, 50reps
Sot press
Kettlebell Snatch
Kettlebell Jerk
BB Hang Squat
This is a tough one. Choose your loads carefully. All videos are referenced here.
Workout of the Week
Tuesday, December 1st, 200910 rounds. First round has 10 reps, second has 9, third has 8….the tenth has 1.
Use the video archives. There’s a couple of oldies in here to kick off the Christmas season.
BB Hang Squat
BB Power Clean
BB Pushpress
Cirbees
Ho ho ho.
Record your load and time.
Tip & Technique: Burpee Combos
Saturday, June 27th, 2009Power, speed, coordination, maximum energy expenditure, time efficient.
General goals for any good workout. Hence why I’m a fan of one of the world’s most detested movements, the dreaded burpee…
The thing is, say you’ve become proficient at your body weight, are looking to incorporate some heavier loads, but don’t want to lose the skill sets you’ve developed, or the high intensity endurance you’ve developed. There’s a thousand ways to do that, high intensity weight training is a very complex, very advanced area of training. So, in order to transition in there, I’m going to build on some skills we’ve already covered.
So begins, the Burpee Combo Series. We’ll be getting more and more complex with these combos over the next few weeks, so be sure that if you decide to try these out, make sure you’ve got a serious hold of one before moving on to the next. This week we’re building off last week’s movement, the hang squat.
I’m using a standard bar with practice plates on the in order to not disrupt the view of the movement. Choose a weight that is challenging to you. I’d probably go up a bit on this in a real workout, but that’s just me. Be honest with yourself. Start slow and build up.
Now MOVE!
Workout of the Week
Tuesday, June 23rd, 2009
As always, be honest with yourself. Pick loads that are challenging, but safe for your performance level, turn up the music and MOVE! Refer to the video archive for movement instruction. 30 hang squats 2 man makers 25 hang squats 4 man makers 20 hang squats 6 man makers 15 hang squats 8 man makers 10 hang squats 10 man makers 5 hang squats 12 man makers Hang squat load: Man maker load: Time: