by Colin | Aug 6, 2015 | Blog / Workouts
A. Find your 1 rep max weighted pull-up. Skip this if you are not able to do weighted pull-ups yet. B. 3×3 weighted pull-ups at 50% of A weight. If you’re not doing weighted pull-ups, do 3 max effort sets of pull-ups OR 3-5 slow negatives. C. 4×400 m...
by Colin | Aug 5, 2015 | Blog / Workouts
A. Tall clean practice (5 minutes). B. Hang cleans – 5×2 EMOTM at 75+%. C. For time: 50 double-unders Then: 10, 15, 20, 15, 10 burpees and Russian KB swings Then: 50 double-unders.
by Colin | Aug 4, 2015 | Blog / Workouts
A. Front squats – 5×3 with a 3 second pause in the bottom (aim for 70-75% of 1 rep max). B. With a partner, AMRAP in 16 minutes: 1 length sled pull (facing away from sled) 1 length sled pull (facing sled, with a row) Switch roles (i.e. one partner does one...
by Colin | Aug 3, 2015 | 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 | Aug 3, 2015 | Blog / Workouts
A. Back squat – Find your 3 rep max (or heavy set of three). B. 3 rounds, not for time: – 5 DB presses per arm (as heavy as possible, but let your weaker arm determine the load) – 5 single leg dead lifts per leg (2 DBs or KBs, increase weight if...
