by Colin | Oct 6, 2014 | Blog / Workouts
A. Back squat – 20 rep set. This will be a de-load week for the squat, so if you’ve been following the 20 rep back squat program for the past few weeks, scale your weight back to your week one or two weight. This should feel pretty light, but that’s...
by Colin | Oct 5, 2014 | Blog / Workouts
A. Thruster – Increase to your working weight, then every minute on the minute for 7 minutes: 1 rep at approximately 75% of 1 RM thruster. B. 15 minutes of steady work at a moderate pace, not for reps: 2 rope climbs (or 6 pulls from the floor) 10 DB push presses...
by Colin | Oct 3, 2014 | Blog / Workouts
A. Front squat – Work up to a heavy set of 5. B. Outside, if possible: 5 rounds for time of: 1 lap sled pull (facing away from sled) 1 lap sled drag (facing towards sled, with row) 2 laps farmer’s carry (2 DBs or KBs) (70/55). Approximate sled weight...
by Colin | Oct 2, 2014 | Blog / Workouts
Skill work of your choice, plus a conditioning workout from earlier this week OR an entire workout from earlier this week. I meant to include this is in the mass email last week, but forgot. Janelle suggested this one, and I think it’s a good idea. The challenge...
by Colin | Oct 1, 2014 | Blog / Workouts
A. Snatch balance practice – Take 5-7 minutes to work up to a moderate weight, focusing on speed under the bar. B. Snatch – Work up to a heavy double with good technique. C. 12 minute AMRAP of: 12 Russian KB swings 6 strict pull-ups (box/foot assist if you...
