You Gotta Keep Em Seperated

Warmup: Winter 12/13 Extended W/U: Press Doubles–Partner Work w/Elbows, Back Strength: Press, work to 80% x 8 10 min Rotation: 5 rounds of… DB Press From Jerk Catch, sets of 7-10 One-Arm Ring Row, 3-6/arm 10 min Rotation: Broad Jump to HopL/HopR, 10-15...

Rocky in Rocky IV: If I Can Change…

Two things, quick things: 1) One of the things we’ve been trying to think our way towards is how to get more aerobic and endurance work into class, especially in the winter months.  Under cover of darkness, we ran an n=1 experiment on some aerobic circuit work...

The Decision Behind The Decision

When I was in my late teens, I started to lose my hair.  This was doubly traumatic to me because I’d inherited my mom’s thick, Italian locks.  Just when shit was starting to get important and I’d mastered the art of distressing my giant hair (I...

Fear Not Friday

Warmup: Winter 12/13 Drill: Abdominal Brace/Belt Strength: Bench Press, work to double at 85-90% Deadlifts: 1 set of 10 @40%, 3 sets of 10 @50% (Do first three sets before your last bench warmup, last set after your bench double) Chalk: Db Split Jerk Circuit: 3-5...

Maximize Your Investment

So, you know, there’s the $150 question.  As in, this gym is a hundred and fifty dollars a month.  This is not your father’s gym (depending on your daddy’s vintage, let’s say that’s about $50 a year…Nautilus and some nice potted...