by Colin | Jan 8, 2016 | Blog / Workouts
A. Deadlift – 3×3@51X1 tempo (5 second negative on each rep). B. With a partner: 15 minute AMRAP of sled pulls, alternating each lap. Weight on the sled should be about 1/2 bodyweight for men, 1/3 bodyweight for women (approx.). C. Tuck rocks – If you...
by Colin | Jan 7, 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 | Jan 6, 2016 | Blog / Workouts
A. Take 5 minutes to practice tall cleans with some weight. B. Front squat – 3×3 with 3 second pause in the bottom of each rep. Weight should be in the 70-75% range. C. With a partner: Partner A – 5 minutes max cal on rower or bike / Partner B –...
by Colin | Jan 5, 2016 | Blog / Workouts
A. Back squat – 6×3@75%. Focus on being controlled going down, and moving the weight as quickly as possible on the way up. B. 3 rounds, not for time: 8 single-arm DB bench presses (3 second negative on each rep) per arm 5 single-leg deadlifts (2 heavy KBs...
by Colin | Jan 4, 2016 | Blog / Workouts
A. Press – 3×3@80%+. B. Push press (same weight as A) followed by a slow negative – 3×2. C. 12 minute AMRAP of: 1 lap overhead plate lunges (45/25) 10 ring rows 30 double-unders.
