Author Archive

Friday

Posted on: December 2nd, 2016 by Tyler No Comments

Friday

Structural:

squat rotations x 10

KB arm bar

side kick circles x 10/side

3-4 sets

Strength:

Get ups 2×3, 5×1

farnwrs carry

Conditioning:

tabata Kettlebell swing

Thursday

Posted on: December 1st, 2016 by Tyler No Comments

Thursday

warm up – crawls And wrist stretches – 10 min

1. Push-up hold x 60sec / Cossack hold x 30/side / active hang 30sec / pistol low gait x 20/side – 4 sets

2. Table rock x 10 / step ups x 5/side / inverted hang on rings 30sec / – 4 sets

3. Handstand kickup practice / ring rows x 30-50

4. Stretch

Wednesday

Posted on: November 29th, 2016 by Tyler No Comments

Wednesday

Structural:

trap 3 raise x 8/side

Cossack x 8/side

Jefferson curl x 8

- 3 sets

Strength:

Get Up 3×2, 3×1

with farmers walk x 2 laps

Stretch:

Straddle oblique x 5/side / split squat x 3/side / GB windmill x 5/side – 4-5 sets

Tuesday

Posted on: November 28th, 2016 by Tyler No Comments

Tuesday

Structural:

1. Glutes and shoulder activation – 5-10 min

2.  Kettlebell arm bar x 30-60sec / Kettlebell Prye squat x 3-5 – 3 sets

Strength:

4-5 sets

Tuck to bar x 1-5

Seated Good Morning x 10

Bridge Hold x 45sec

Loaded split x 10/side

Conditioning:

4 rounds

arch to hollow x 10 / subscap push-up x 10 / box jump x 10 /

 

Monday

Posted on: November 27th, 2016 by Tyler No Comments

Monday

Structural:

facepulls x 15

wall squat x 10

pushups x 5

Strength:

Get Up – 2×5 light, 2×3 medium, 2×1-2 heavy

with farmers carry

Conditioning:

burpees x 5 / chin-ups x 2 (or 5 ring rows) 10 minute EMOM

 

Friday

Posted on: November 24th, 2016 by Tyler No Comments

Friday

Structural:

subscap x 5 / overhead wall squat x 5 / brachiate x 30sec / Cossack x 5/side – 5 sets

Strength:

Get up skill work: holding each position 2 seconds (ground, elbow, hand, seated, hinge, lunge, top) – 2 reps per side x 5 sets

* After each set perform farmers walk for 2 full laps of the turf.

Conditioning:

Prowler work:

3 heavy pushes

Thursday

Posted on: November 23rd, 2016 by Tyler No Comments

Thursday

1. Finn x 10 / inside squat x 10 / tuck up x 10 / shoulder taps in push-up x 20 / arch body SnapBack x 10 – 3-5 sets

2. Crow hold x 30sec / diagonal x 5/side / bridge rotation x 5/side – 3-5 sets

3. Kick up x 5 / oblique twist x 10/side / pistol squat x 5/side – 3-5 sets

4. Hollow Body rocks x 30sec / arch rock x 30sec / side plank x 30/side – 3 sets

Wednesday

Posted on: November 22nd, 2016 by Tyler No Comments

Wednesday

Structural:

Dislocate x 10

clamshells x 20/side

KB arm bar

fire hydrants x 15/side

3 sets

Strength:

Get up 10×1

Farmers carry

Conditioning:

5 rounds

Rock climber x 30/side

Squat jump x 10

Tuesday

Posted on: November 21st, 2016 by Tyler No Comments

Tuesday

GST

1. Finn x 10 / inside squat x 10 / tuck up x 10 / shoulder taps in push-up x 20 / arch body SnapBack x 10 – 3-5 sets

2. Crow hold x 30sec  / diagonal x 5/side / bridge rotation x 5/side – 3-5 sets

3. Kick up x 5 / oblique twist x 10/side / pistol squat x 5/side – 3-5 sets

4. Hollow Body rocks x 30sec / arch rock x 30sec / side plank x 30/side – 3 sets

New wave – 3 weeks

Posted on: November 20th, 2016 by Tyler No Comments

New Wave – 3 weeks

Our next wave is a challenge and an experiment.. The challenge consists of making sure to commit to the 3 workouts per week for 3 weeks. No big deal right?

The experiment is to see how strong and effective 9 workouts in 3 weeks can actually be. After doing my own research I have no doubt those who commit will enjoy the results quite a bit!

————

I recently watched a video of one of my all time favourite teachers/strength coaches – Pavel Tsatsouline. He spoke of how strong a person can get by simply focusing some time on their abdominals and their grip. When you think of a farmer you can see what he’s speaking about. Most farmers I’ve been around carry heavy and awkward things often. The farmer doesn’t think about working his grip or his abs. He just does his job and the byproduct of it quite often is gorilla grip and incredible core strength.

——-

THE WAVE

Monday/Wednesday/Friday will be simple. The ‘Get up’ and ‘Farmer’s Carry’ will be the focus.

Tuesday and Thursday will be gymnastics and handstands.

Be focused on these 2 movements. Take your technique in the Get up to a new level and push your grip hard to make it stronger. If you miss a session make up for it the next day. Commit to 3 workouts minimum a week for 3 weeks.

All the best

—————–

Monday

Structural Work:

Split Squat x 5/side

hanging tuck hold x 20sec

Gymnast stretch x 10

3-5 sets

Strength Work:

Get up – 2×5, 2×3, 1-2×1-2 (heavy set)

Farmer Carry after each set

Conditioning:

burpees x 50