by Colin | Jan 27, 2019 | Blog / Workouts
A. 5 work sets of the following complex: 1 clean + 3 split jerks. Your proficiency with jerks will determine your weight here. Make them challenging, but not to the point where technique really breaks down. B. 2 rounds for time of: 900 m row 60 wall balls 30 pull-ups....
by Colin | Jan 26, 2019 | Blog / Workouts
A. 16 minute AMRAP of: 16 DB hang clean and jerks (single DB, 50/35 lbs) – do 8 on one side, then switch 16 pull-ups 16 DB overhead squats (same DB ideally) – do 8 per side, then switch 16 toes-to-bar. Take some time to practice these movements beforehand,...
by Colin | Jan 25, 2019 | Blog / Workouts
A. Bench press – 5×5@80% (no tempo). B. Alternating 1 minute work per movement, with 1 minute rest, for 9 intervals (3 rounds), for max reps of each movement: a) DB snatches (50/35) b) Chest-to-bar pull-ups (scale to regular pull-ups or body rows) c) Goblet...
by Colin | Jan 24, 2019 | Blog / Workouts
Skill work of your choice (or your coach’s choice), plus a conditioning workout from earlier this week OR an entire workout from earlier this week.
by Colin | Jan 23, 2019 | Blog / Workouts
A. Pulling strength 5 max effort sets of ring pull-ups (optional false grip and pause at the top) – Scale these to smooth, controlled hinge rows Beat swing practice on the rings OR if you aren’t doing pull-ups yet, do 4 max effort sets of banded lat pulls (either on...
