by Colin | May 10, 2016 | Blog / Workouts
A. Front squats – 4×2@86%. B. Back squats – 1×20@50%. C. “Grace” – 30 reps of clean and jerk for time at 135/95 lbs. Scale to approx. 70% of your max clean and jerk if needed. Compare to June 11 2015, Dec 17 2013. For those of...
by Colin | May 9, 2016 | Blog / Workouts
A. For 12 minutes, alternating, not for reps: 1-3 rope climbs (scale to pulls from floor) 1-3 wall walks OR handstand push-ups (1-5) OR 1-3 HSPU negatives. B. 4 rounds for time: Row 300 m 15 ring dips or bar dips 15 burpees Rest 1...
by Colin | May 8, 2016 | Blog / Workouts
A. Tempo deadlift – 5×3 at 51X1 tempo (5 second negative, 1 sec at bottom, eXplode up, 1 second at top). Weight should ideally be 70-73% of your 1 rep max deadlift, but your back position is the key determinant of weight here. Use a regular overhand grip...
by Colin | May 6, 2016 | Blog / Workouts
A. Bench press – 4×5. Go as heavy as you can for this rep scheme. Try to increase from the last time you did this (April 20 or March 7). B. With a partner, alternating roles, for 16 minutes: 1 lap sled pull (facing away on the way there, facing sled (with a...
by Colin | May 5, 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.
