by Colin | May 16, 2016 | Blog / Workouts
A. Find your 1 rep max front squat. B. 16 minutes of work, with a partner, alternating laps as you complete the movements: 1 lap farmer’s carry (2 KBs or DBs) 1 lap suitcase carry (1 KB or DB) 1 lap suitcase carry (other hand) 1 lap partner carry. C. 4 max...
by Colin | May 15, 2016 | Blog / Workouts
A. Pull-up strength – 3 sets of 2-3 pull-up negatives (use weight if necessary), plus a 30 second lat stretch between your sets. B. 3 max effort chin-over-bar holds (assisted with feet on the ground for rings, or on a box for the bar, if necessary). C. 5-10...
by Colin | May 13, 2016 | Blog / Workouts
A. Press – 4×3@85%. B. 10 minute AMRAP of: 5 thrusters (95/65) 5 shoulders-to-overhead (same bar) 5 hang power cleans (same bar) 10 strict pull-ups (reps may be scaled if needed, otherwise scale to ring rows or assisted...
by Colin | May 12, 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.
by Colin | May 11, 2016 | Blog / Workouts
A. Snatch – EMOTM for 7 minutes – 1 snatch at 80%+. You may increase your weight as you go, if your technique is solid. B. For reps: 5 minute KB snatch test (55/35) Rest 2 minutes 5 minute double-under test (or 5 minutes of DU practice). C. If you have...
