by Colin | May 4, 2016 | Blog / Workouts
A. Clean and jerk – 4×2@80% or more. B. 12 minute AMRAP of: 8 front rack lunges 8 ring push-ups or dips (scale to regular push-ups) 8 strict pull-ups (scale to hinge rows or ring rows) (This is similar to a workout we did on Jan 22...
by Colin | May 3, 2016 | Blog / Workouts
A. Press – 3×5@80%+. Try to increase weight from last week. B. 3 rounds, not for time: 5-8 heavy Pendlay rows (If you have one arm that is considerably stronger than the other, modify these to bent-over DB/KB rows, and a maximal set on the weaker side, and...
by Colin | May 2, 2016 | Blog / Workouts
A. Front squats – 4×3@83%. Scale to 5×5 single or double KB front squats for newbies. B. Back squats – 1×30@45%. Try to complete the set in less time than last week. C. With a partner: 10 minute AMRAP of: 10 plate touch burpees...
by Colin | May 1, 2016 | Blog / Workouts
A. Snatch balance – Work up to moderate weight for a set of 2. B. Snatch – 4×2@80%+. C. For time: 50 double-unders 21-15-9 of: Bodyweight deadlifts (or 50%, whichever is less) Wall balls (20/14) Then: 100 double-unders. Compare to Jan 13...
by Colin | Apr 29, 2016 | Blog / Workouts
A. 4 sets of the following complex: 1 hang clean + 1 clean + 1 front squat. Weight should be roughly 75-80% of your max clean. B. Run 1 mile for time Rest 4 minutes Run 400 m for time. C. Stir-the-pot core work from Wednesday if you have not done it yet. If you have...
