by Colin | Oct 17, 2014 | Blog / Workouts
A. Snatch – 2 singles at each of: 65%, 75%, 80%, 85%, 80%. B. 5 rounds for time: 10 shoulder touches/arm 10 pull-ups 10 mat jump burpees. Compare to June 24, 2014.
by Colin | Oct 16, 2014 | Blog / Workouts
A. Deadlift – 5×2 @ 80% EMOTM. (Every minute on the minute.) B. 12 minute AMRAP of: 1 lap bear crawl 15 around the body passes with a KB (both directions) – weight should be the heaviest you can manage with a solid midline. 5 laps shuttle run. If...
by Colin | Oct 15, 2014 | Blog / Workouts
A. Overhead squat – Work up to a heavy set of 3. B. 3 max effort sets of Sots press. C. With a partner: For 3 rounds, alternate 500 m rows (3 rows each). We’re looking for roughly 1:1 rest time, so choose your partner accordingly. Here’s some...
by Colin | Oct 14, 2014 | Blog / Workouts
A. Back squat – 6×2@80%. B. Front squat – 3×5 @ 65%. C. Pull-up strength – 3 max effort sets of strict pull-ups OR box assisted pull-ups. 3 max effort sets of active hang (hollow position – make sure you aren’t just piked) D. 3...
by Colin | Oct 13, 2014 | Blog / Workouts
A. Press – Work up to a heavy set of 3. B. Using the same weight, do 3×3 push presses with 3 second negatives. C. For time: 30 DB snatches (total) 30 DB power cleans (with 1 DB) 30 push-ups 30 jump squats (scale up to BB jump squats, or down to air squats)...
