by Colin | Jun 29, 2014 | Blog / Workouts
A. Push press – 3×3 @ 80% with 3 sec negative on each rep. B. 3 sets of max effort pull-ups, with slow negative on the final rep of each set. C. 3 sets of max effort scapular pull-ups with a pause at the top of the movement. If these are super easy for you,...
by Colin | Jun 27, 2014 | Blog / Workouts
A. Front squat – 3×3 (3 sec pause in bottom on each rep). Add 5# from last week. B. 10 minute AMRAP of: 25 double-unders 10 push-ups 10 jump squats. Scaled up version would be ring push-ups and jump squats with a barbell in back rack position. **I’m...
by Colin | Jun 26, 2014 | Blog / Workouts
Skill work of your choice, plus a conditioning workout from earlier this week OR an entire workout from earlier this week. Push-up article – Take the time to do them right! **I’m not sure how many people have checked out the schedule for next week,...
by Colin | Jun 25, 2014 | Blog / Workouts
A. Bench press – 3×3@75% (3 second negative on each rep). B. 3×10 IYT drills with band or rings. C. 4×500 m row, rest 3 minutes.
by Colin | Jun 24, 2014 | Blog / Workouts
A. Back squat – 5×3@84%. B. 3 sets of max effort ring rows. The catch? The tempo will be: fast pull, 3 seconds at the top, 3 seconds at 90 degrees, and 3 seconds at full elbow extension. C. Single leg deadlift (2 hand) – 3×5, heaviest weight...
