by Colin | May 19, 2017 | Blog / Workouts
A. Work up in weight, then do 5 sets of: 2 cleans + 2 front squats at ~80% of your max clean. B. For time: Row 500 m, then: 3 rounds of: 10 pistols per leg 15 shoulders-to-overhead (115/75 or scaled up to 135/95, or scale to 65% of your max push press) 20...
by Colin | May 18, 2017 | Blog / Workouts
Skill work of your choice (or your coach’s choice), plus a conditioning workout from earlier this week OR an entire workout from earlier this week.
by Colin | May 17, 2017 | Blog / Workouts
A. Parallette work: Practice your tuck or L-sit supports and rocks. 4 max effort sets of 1 1/2 push-ups (on floor or low parallettes) Alternate your sets of push-ups with sets of ring row muscle-ups OR false grip ring rows. B. In groups of 3: 5 minute AMRAP of sled...
by Colin | May 16, 2017 | Blog / Workouts
A. Back squat – 4×8@65%. B. For time: 1 lap of overhead plate lunges (45/25) 5 rounds of: 16 Russian KB swings (heavy), 8 horizontal ring rows (or an appropriate scaled version) Then: 3 laps of overhead plate lunges. C. 3×10 side over arches per side...
by Colin | May 15, 2017 | Blog / Workouts
A. Every minute on the minute for 10 minutes – 3-5 reps of 1 1/4 pull-ups. If regular pull-ups are still a challenge for you, just do those. Another way to increase the difficulty without changing the movement itself is to hold the top position for 2-3 seconds...
