by Colin | Jan 26, 2016 | Blog / Workouts
A. Press – Work up to a heavy set of 3 (may be a max). B. Front squat – Work up to a heavy set of 3 (may be a max). C. Pull-up strength – 3 sets of: 3 weighted pull-ups, then immediately into a max set of unweighted pull-ups. 3 max sets of chin-ups....
by Colin | Jan 25, 2016 | Blog / Workouts
Congratulations to Janelle and Scott on their recent beach wedding. Looking good, everyone! A. Back squat – 4×4@81%. B. For reps: 3×4 minute AMRAPs of: 5 thrusters (95/65 lbs) 5 pull-ups. Rest 2 minutes between rounds. Advanced do 10 reps of...
by Colin | Jan 24, 2016 | Blog / Workouts
A. Snatch balance – In 10 minutes or less, work up to a moderately heavy (not maximal) single. B. Snatch – Every minute on the minute for 10 minutes, do 1 snatch. Aim for 80-85%. C. For reps: 2 minutes KB snatch (55/35) 2 minutes box jumps (24/20″) 2...
by Colin | Jan 22, 2016 | Blog / Workouts
A. Press – 4×4 reps (same weight as last week or heavier). B. Push press with slow negative (5 sec) on each rep – 3×3 with same weight as A. C. With a partner, with one person working at a time: 100 barbell shoulders-to-overhead (45/35) 100...
by Colin | Jan 21, 2016 | Blog / Workouts
Skill work of your choice, plus a conditioning workout from earlier this week OR an entire workout from earlier this week.
