by Colin | Apr 28, 2016 | Blog / Workouts
Skill work of your choice, plus a conditioning workout from earlier this week OR an entire workout from earlier this week.
by Colin | Apr 27, 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 65-70% of your 1 rep max deadlift, but your back position is the key determinant of weight here. Use a regular overhand grip...
by Colin | Apr 26, 2016 | Blog / Workouts
A. Front squats – 4×3@80% (increase weight from last week). B. Back squat – 1×30@45% (increase weight from last week). C. 3 rounds, not for time: Max effort strict pull-ups, rest 10 seconds, then do a second maximal set using the chin-up grip...
by Colin | Apr 25, 2016 | Blog / Workouts
A. Overhead squat – 4×3. If you have a max OH squat, go for about 80%, otherwise just go for a weight that is challenging. B. 6 minute AMRAP of: 3 DB snatches per arm, 30 double-unders (snatch weight should be heavy but not maximal) Rest 90 seconds, then...
by Colin | Apr 24, 2016 | Blog / Workouts
A. Press – 3×5@80% or more. B. Pendlay rows – 3×5-8 reps, as heavy as possible. This will be a new movement for some of you. C. 3 rounds for time/reps, alternating with a partner: Row 500 m Max effort push-ups (in one set – it doesn’t...
