BODYWEIGHT AND BELL 12.28.10

for this particular one i wanted something a little heavier than typical that didn't include bumpers and multiple bars. being restricted in what you allow yourself to work with is something everyone should experiement with.

bodyweight and bell 12.28.10 from insular gym on Vimeo.

RESULTING DELIVERY 12.17.10

strap on an extra 20 and take something a little different for a ride. villa came up with this under the unusual parameters of taking a break from gripping anything made of metal, and it worked perfectly

resulting delivery 12.17.10 from insular gym on Vimeo.

OHS TEST / ODDBALL 12.12.10

i walked into the ohs today with low expectations and an open mind. it had been over a year since going heavy so the resulting pr's were somewhat of a surprise. the second batch of work was constructed based on time constraints and the use of unfamiliar or neglected movements.

ohs test / oddball 12.12.10 from insular gym on Vimeo.

DUE(MS) DAY 12.9.10

probably one of the most balanced and effective workouts i've done in some time. 5 minutes seemed to work for the 85% 1rm portion (250lbs) and the speed combination was highly effective with a load / rep scheme that promoted reduced transition times and high speeds.

due(ms) day 12.9.10 from insular gym on Vimeo.

MET CONNED 12.1.10

in the end i know one thing, this combination and set up was highly successful in creating fear and panic of the next attempt. the desired symptoms of your typical metcon were all achieved; burning lungs, acid filled veins, and musculature ready to fail at any moment.

met conned 12.1.10 from insular gym on Vimeo.