by Colin | Mar 24, 2015 | Blog / Workouts
A. Back squat – 6×3@78%. B. 3 rounds, not for time: 5 DB or KB press (standing) per arm – heaviest weight possible. Focus on abdominal bracing and a solid shoulder position. Max effort strict pull-ups + slow negative on last rep 25 GHD situps –...
by Colin | Mar 23, 2015 | Blog / Workouts
A. Clean (1 sec pause at knee) – 5×2@80%. B. Clean pulls – 3×2 (increase weight by 10% or more from A) C. 12 minute AMRAP of: 15 Russian KB swings 15 box jumps 10 ring push-ups. **Eggs are in the fridge if you want some ($2.50/dozen, $3.50 for...
by Colin | Mar 22, 2015 | Blog / Workouts
A. Press – Work up in weight, then do 5×3@80%. If you are new, find your 3 rep max. B. 3 max effort sets of Sots press from front rack. For some of you, this might not even be possible if your squat position isn’t optimal. C. For time, 21-15-9 of:...
by Colin | Mar 20, 2015 | Blog / Workouts
A. Bench press – Work up to a heavy single. B. CF Games Open workout 15.4 (scaled version): 8 minute AMRAP of: 10 push presses (95/65) 10 power cleans (115/75). **If you are NOT competing in the Open, please come to either the 8 am or 10 am classes. The 9 am...
by Colin | Mar 19, 2015 | Blog / Workouts
Skill work of your choice, plus a conditioning workout from earlier this week OR an entire workout from earlier this week.
