by Colin | Oct 14, 2016 | Blog / Workouts
<– This is from a while back, but it’s worth sharing. We had an awesome sunset this night, a rainbow, and some sled pulls, all at the same time. That’s pretty much the trifecta of awesome. **Just as a heads up, I switched the Wednesday 10:15 am...
by Colin | Oct 13, 2016 | Blog / Workouts
A. Front squat – 3×6@70%. B. For time, using one barbell: 20 deadlifts (95/65, or approximately 60% of your max push press, whichever is less) 10 box jumps 20 squat cleans 10 box jumps 20 shoulders-to-overhead 10 box jumps 20 overhead squats 10 box jumps 20...
by Colin | Oct 12, 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. Weight should be roughly 70% of your max push press, but you may go heavier if needed. Try to go a bit heavier than last week. This...
by Colin | Oct 11, 2016 | Blog / Workouts
A. Back squat – 3×7@70%. 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 same...
by Colin | Oct 10, 2016 | Blog / Workouts
A. Bench press – 4×3@85% (increase from last time on Sept 26). B. Alternating with a partner: 14 rounds (7 each) of 45 seconds row/bike for calories. If you’re working solo, keep a 45 second rest interval. These should be done at a challenging pace,...
