by Colin | Sep 24, 2014 | Blog / Workouts
A. Pull-up strength – 5×5 weighted pull-ups OR 5 sets of partner assisted pull-ups (assist at waist, not feet) B. 3 max efforts sets of chin-over-bar holds C. 6 minute AMRAP of: 1 lap bear crawl 6 goblet squats (35/55) Rest 1 minute, then: 2 minute max...
by Colin | Sep 23, 2014 | Blog / Workouts
A. 20 rep back squat – increase weight by 3% (approx.) from last week. B. “Annie” – 50-40-30-20-10 reps each of double-unders and situps. Compare to May 27 2014, Dec 19 2013, July 3 2013, March 5 2013, or Jan 8 2013. C. 4 max effort sets of...
by Colin | Sep 22, 2014 | Blog / Workouts
A. Windmill practice (5 minutes). Try to get as much range and shoulder/arm rotation from the movement as you can. B. Press – Work up to a heavy set of 5 (may or may not be a max). C. 9 minute AMRAP of: 5 power cleans (95/65) 7 front rack lunges per leg (95/65)...
by Colin | Sep 21, 2014 | Blog / Workouts
A. Split jerk – Warm up with some jerk balance work, then work up to the following sets: 2×2@70%, 2×2@75%, 2×1@80%, 2×1@85%. B. 3 rounds, not for time, focusing on the stated tempo: 5 reps of single-leg deadlift (2 KBs or use a barbell) at...
by Colin | Sep 19, 2014 | Blog / Workouts
A. Back squat – We are going to play with a little something called a 20 rep max back squat for a few weeks. If you haven’t done one of these before, they are fun*. A good place to start with these is in the 55-60% of 1 RM range. (*Your definition of...
