by Colin | Mar 30, 2016 | Blog / Workouts
A. Behind-the-neck split jerk – Working from a rack or blocks, do 4×2 at your working weight. You will likely be in the 80-85% range, assuming your technique is solid. B. 12 minute AMRAP of: 10 single-arm KB swings (55/35) 3 laps farmer’s carry (2 DBs...
by Colin | Mar 29, 2016 | Blog / Workouts
A. Back squat – 5×2@84%. B. Alternating with a partner: 20 rounds (10 each) of 30 seconds row/bike for calories. If you’re working solo, keep a 30 second rest interval. These should be done at a challenging pace, but don’t blow up on the first...
by Colin | Mar 28, 2016 | Blog / Workouts
<– **Just an update for those of you not on Facebook: Melissa P. had a baby boy this past weekend. Lincoln weighed in at 8 lb 6 oz, and he and mom are doing just fine.** Bring a friend or family member out to any of the regular classes today, and you...
by Colin | Mar 27, 2016 | Blog / Workouts
A. Cleans – 2 reps @75-80%, every 90 seconds, for 5 rounds. Increase weight from March 12 if possible. B. 8 minute AMRAP of: 8 DB clean + push press (basically ground to overhead, using two DBs) 1 lap lunges (may be weighted if desired). C. Side plank rotations...
by Colin | Mar 25, 2016 | Blog / Workouts
A. Push press – 3×3, as heavy as possible. B. Front squat – 3×3@73%. (Increase weight from last week.) C. Run 4×400 m, resting 2 minutes between sets. If I’ve been overly optimistic about the weather in programming this, we will modify...
