by Colin | Sep 21, 2016 | Blog / Workouts
A. 5 sets of the following complex at your working weight: 1 power clean + 1 clean + 1 jerk + 1 behind-the-neck split jerk. Aim for a weight that is 80%+ of your C&J max. B. 7 rounds for time: Row 300 m / 250 m (men/women) 20 Russian KB swings (moderately heavy...
by Colin | Sep 20, 2016 | Blog / Workouts
A. Press – 4×5@78% (or increase weight from last week). B. Partial strict presses – Do 3 max effort sets, working only from forehead height to lockout. You may use a push press to get the weight up to start your first rep. Your weight should likely be...
by Colin | Sep 19, 2016 | Blog / Workouts
A. Back squat – 4×3@82%, then 1×10@60%. B. In teams of 3 (if numbers allow): 5 minutes of yoke push for distance (alternate each length) Rest 1 minute 5 minutes of backwards sled drag (no row) for distance (alternate each length) Rest 1 minute 5...
by Colin | Sep 18, 2016 | Blog / Workouts
A. Pull-up strength: Optional: For those of you who are proficient with toes-to-bar and pull-ups, you can try bar pullovers. I find the second version described in the video to be a bit more effective (i.e. do a pull-up first, then pull your legs over the bar). Aim...
by Colin | Sep 16, 2016 | Blog / Workouts
A. Clean and jerk – Every minute on the minute for 8 minutes, do 1 C&J @ approx. 75-80%. B. Increase weight to 100-105% of your max clean and jerk, and do 4×1 clean pulls. Focus on a good bar path and body position. C. 5 rounds for time: 20 (total)...
