by Colin | Dec 15, 2014 | Blog / Workouts
A. Hang clean – 5×2 @ 75-80%. B. 3 rounds, not for time: 5 single leg deadlifts (as heavy as possible) 5-12 ring rows with 1 sec pause at top (focus on pulling shoulder blades back) 5-12 side-to-side push-ups (either on parallettes or floor) – elbows...
by Colin | Dec 14, 2014 | Blog / Workouts
A. Overhead squat – Work up to 3×3 @ 80-85%. B. For time: 20-15-10-5 of: DB clean and push press Tuck jump burpees. Compare to July 5 2014. ***Just a reminder of our potluck lunch at the gym this Saturday, Dec 20. Start thinking about what you’re...
by Colin | Dec 12, 2014 | Blog / Workouts
A. Pause back squats – 5×3@60-65%. 3 second pause at bottom. B. 10 rounds EMOTM (every minute on the minute): 6 deadlifts @ bodyweight or 50% of 1 rep max, whichever is LESS. 6 max height jump squats. Your work time for each round should be less than 30...
by Colin | Dec 11, 2014 | 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 | Dec 10, 2014 | Blog / Workouts
A. Snatch – 2 singles at each of the following percentages: 70, 80, 85%. B. Snatch deadlift – 3×3 with 3 second negative on each rep (weight should be greater than your max snatch). C. Partner workout: 3 rounds for time: Shuttle run 7 laps / 2 KB/DB...
