by Colin | Feb 13, 2017 | Blog / Workouts
A. Back squat – 3×8@70%. New people will work on goblet squats, or lighter barbell squats. B. With a partner: This is a “pet rock” style workout, so you will need to keep a medicine ball off the ground for the entire workout. 3 rounds of: 10...
by Colin | Feb 12, 2017 | Blog / Workouts
A. Sots press – 3×3. Use a dowel or training bar if needed. B. 4 sets at working weight of the following complex: 3 snatch push presses + 3 overhead squats. C. For individual reps: 5 minute AMRAP of: 12 box jumps 12 KB snatches (6 per arm) Then: 5 minutes...
by Colin | Feb 11, 2017 | Blog / Workouts
A. Skin-the-cat practice. Aim for 3 sets of 3-5 continuous, controlled reps. Finish with 3 reps of a 5-20 second German hang. Some good progressions can be found here, from the folks at Gold Medal Bodies (link). B. With a partner: 10 rounds of 5 double KB/DB deadlifts...
by Colin | Feb 10, 2017 | Blog / Workouts
A. Bench press – Find your 5 rep max. B. Alternating with a partner: 20 rounds (10 each) of 30 seconds row/bike for calories. If you’re working solo, keep a 30 second rest interval. These should be done at a challenging pace, but don’t blow up on the...
by Colin | Feb 9, 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.
