by Colin | Aug 23, 2016 | Blog / Workouts
A. Pull-up strength 3×5 weighted pull-ups (as heavy as possible for this rep scheme) (substitute 3 negatives, if you’re not able to do weighted pull-ups). Increase weight from last week if possible. 2 max effort sets of chin-ups (scale to foot-assisted) 2...
by Colin | Aug 22, 2016 | Blog / Workouts
A. Back squat – 5×5@70-75%. B. 5 rounds for time of: 10 overhead squats (95/65) 4 laps suitcase carry (1 DB or KB) (2 laps if you’re doing the workout outside) Weights should be fairly heavy for the carry. Adjust the overhead squat weight if needed....
by Colin | Aug 21, 2016 | Blog / Workouts
A. Behind the neck split jerk – 5×2@80+%. B. Alternating with a partner, for 8 rounds: 1 lap sled pull (outdoors) Run 1 lap Switch roles. (i.e. 8 rounds each) Sled weights will be a bit lighter than usual (3/4 bwt for men, 1/2 bwt for women), since the...
by Colin | Aug 19, 2016 | Blog / Workouts
<–Patty, working hard. A. Handstand practice (complete each one before moving on): 2-5 wall walks 5-10 HSPU negatives OR 4×2-5 HSPUs. Scale to DB push press negatives if your strength isn’t quite there yet for these. Practice your thoracic bridge,...
by Colin | Aug 18, 2016 | 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.
