by Colin | Oct 26, 2016 | Blog / Workouts
A. EMOTM (every minute on the minute) for 9 minutes: Minutes 1-3: 3 push presses Minutes 4-6: 3 push jerks Minutes 7-9: 3 split jerks. This is the fourth week for this complex, so hopefully you’re working your way up in weight. Your starting weight should have...
by Colin | Oct 25, 2016 | Blog / Workouts
A. Back squat – 3×6@75%. B. From Jan 21 2016: 12 minute AMRAP of: 8 hang power cleans at 50% 8 hand release push-ups 8 strict pull-ups. C. 2 max effort side arch holds (on each side). These are like a hollow hold, but on your side. Arms and legs are...
by Colin | Oct 24, 2016 | Blog / Workouts
A. Front squat – 3×6@75%. B. Pull-up strength: 5 slow negatives. If you can do strict pull-ups, instead do 5 (separate) reps, aiming for equally slow up and down portions of the movement, e.g. take 15 seconds to pull from the bottom to the top, then the...
by Colin | Oct 23, 2016 | Blog / Workouts
A. Bench press – 4×2@88%. B. 7 minute AMRAP of: 7 reps of DB hang cleans + DB push press 7 burpees. This is a fairly short workout, so aim to keep the intensity as high as possible. C. Tabata hollow rocks. Scale to tuck rocks if needed, or if your form...
by Colin | Oct 21, 2016 | Blog / Workouts
A. Deadlift – 3 reps at each weight: 70, 75, 80, 80, 75, 70 %. B. 1/2 “Cindy”: 10 minute AMRAP of: 5 pull-ups 10 push-ups 15 squats. Scaled up options may be used if desired: chest-to-bar pull-ups, ring push-ups, and goblet squats. C. 4 max effort...
