by Colin | Apr 28, 2015 | Blog / Workouts
A. Back squat – 5×2@84%. B. Pull-up strength: i) 3 sets: 3 weighted pull-ups + immediate AMRAP unweighted pull-ups (hold weight between feet and set it down, or have a partner remove the weight) If you’re not able to do strict pull-ups, do 3 (hard)...
by Colin | Apr 27, 2015 | Blog / Workouts
A. Work up in weight, then do 4 sets of: 2 cleans (squat) + 2 front squats at 80-85% of your max clean. B. 4 rounds with a partner of: 1 lap sled pull / max Russian KB swings Switch roles 2 laps sandbag carry / overhead plate hold (45/25) Switch roles. Sled weights,...
by Colin | Apr 26, 2015 | Blog / Workouts
A. Bench press – 3×5@80-85%. B. 20 (wo)manmakers for time. Choose your DB weight wisely, but make it challenging. Compare to Sept 9 2014, March 11 2014, Nov 20 2013, or July 16 2013. C. 3 rounds, not for time: 25 GHD hip extensions, 10-15 strict...
by Colin | Apr 24, 2015 | Blog / Workouts
A. Work up in weight, then every 90 seconds for 6 rounds: 1 clean and jerk @80-85%. B. 3-4 rounds, not for time: 10-20 shoulder touches per arm 1-4 rope climbs 5 front rack lunges per leg (2 KBs, at a challenging weight).
by Colin | Apr 23, 2015 | Blog / Workouts
Skill work of your choice, plus a conditioning workout from earlier this week OR an entire workout from earlier this week.
