by Colin | Mar 15, 2017 | Blog / Workouts
A. Overhead squat – 5×3@75-80%. B. 10 minute AMRAP of: 10 DB snatches (total) 10 DB squats (think goblet squats, except with a DB) 30 double-unders (scale the reps if this is going to take you more than a minute or so to complete). C. 4 max effort sets of...
by Colin | Mar 14, 2017 | Blog / Workouts
A. Clean and jerk – 5 sets of 2 C&Js at a moderate weight (75-85%). Focus on form and consistency. You may increase your weight if your technique is good. If it’s not, take the time to do it right, at lower weights. You have to lift moderate weights...
by Colin | Mar 13, 2017 | Blog / Workouts
A. Back squat – 4×5@82%. (We are testing next week.) B. Every 90 seconds until you have completed 5 rounds at each station (15 total): First 90 seconds – 1-2 rope climbs Second 90 seconds – 5-8 pistols/leg Third 90 seconds – 1-3 wall...
by Colin | Mar 12, 2017 | Blog / Workouts
A. Push press – Find your 3 rep max. B. This is a modified version of the Open workout 17.3: In 8 minutes: 3 rounds of: 6 chest-to-bar pull-ups, 6 snatches (95/65 or 50%) Then 3 rounds of: 7 chest-to-bar pull-ups, 5 snatches (115/75 or 60%) IF you complete that...
by Colin | Mar 11, 2017 | Blog / Workouts
A. Handstand practice: – Arch & hollow positions on the ground – 5-10 kick-ups to freestanding HS (or with partner) or on the wall – Get tight and rebalance using the pressure in your hands. – 5-10 wall walks – “Wheel of...
