Mobility Wrist Stretches Banded Tricep Ext for Front Rack Position Ankle Dorsi Flexion Strength Work (Power Cleans) 65%x5 75%x5 85%x5 WOD 21-18-15-12-9-6-3 Hang Power Cleans 85/115 Box Jumps *Finish up with some GOAT work HWOD *Same except 65/95 EWOD Continue reading WOD
Do you want wide, meaty, broad shoulders but have failed at every attempt? Do you chalk it up to bad genetics or a lack of the newest piece of gym equipment? Have you tried everything in the book when it comes to shoulder training without an ounce of new muscle to show for it? Well, it may not necessarily be something you aren’t doing; it might actually be something you are doing – incorrectly. Below are 9 reasons why you can’t build big shoulders. Give some serious, honest thought to your current routine and finally get an idea at what you … Continue reading NO SHOULDER GAINS?
An early-morning run, for example, can leave you feeling fatigued during your working day. A midday training session may become no more than an afterthought if hunger overrides your motivation. And an after-work jaunt may press your dinnertime perilously close to bedtime. If you are looking for ways to get back into sync, read on. The following advice will help you coordinate your meals with your training schedule, based on the time of day you run. Early Birds To eat or not to eat? That is the eternal question of those who like to run as the sun is coming … Continue reading THE NUTRITION AND TRAINING BALANCE
Your quads might not be in need of work as much as your glutes and hamstrings — but that doesn’t mean that you should totally ignore the front side of your upper legs to completely focus on your posterior. Even though quads are sometimes an accessory or afterthought for leg days, the muscles are still a major key to a strong, shapely lower body. Hammering the group with a specialized workout can do wonders for your gains — especially if you’ve been avoiding the types of moves that typically address the lower body. If you’ve suffered from knee pain for any length of … Continue reading QUADZILLA
Part 1: Muscle-ups Muscle-ups require both pulling and pressing strength. Our fail-safe progressions will prepare your body for each element, so you’ll be ready to conquer the rig with a gymnast’s grace and power. Chest-to-bar Pull-up: 4 sets of 6 reps Your first step is to develop the strength to perform a muscle-up. This can be done with controlled pull-ups. Hang below a bar with an overhand grip, just wider than shoulder width, and your arms fully extended. RELATED STORY 10 Secrets to Getting the Perfect Pull-up Keep your legs tight together and bent at 90 degrees as you pull your chest … Continue reading MUSCLE UPS
You’ve always wanted to do a handstand. Or, you’ve been working on improving your handstand and you’ve gotten stuck. Whatever your reason for stumbling on this tutorial, we’re going to help you reach your handstand goals. Hand balancing skills are in vogue in the fitness community, and you see some incredible hand balancing artists out there now. The ability to do a straight-line handstand–or to move within the handstand–is one of the most beautiful demonstrations of strength, control, and grace. So it makes sense that handstands have become such a popular skill to chase after. But handstands can be incredibly … Continue reading HANDSTAND