by Colin | May 7, 2014 | Blog / Workouts
A. Practice jerk balance with just the barbell, or a light weight. Then work up to a heavy but sub-maximal set of the following complex: 1 clean + 2 split jerks (can be each leg forward, or just use dominant leg for both). B. Weather permitting, 4 rounds for time of:...
by Colin | May 6, 2014 | Blog / Workouts
A. High hang snatch – Work up to a heavy set of 2 reps. B. Work quickly to a heavy set of 5 in the snatch grip overhead press (start behind the neck). This will likely be fairly light for most people. C. 3 rounds, not for time of: 5 barbell good mornings...
by Colin | May 5, 2014 | Blog / Workouts
A. Back squat – 1×8@65%, 1×6@75%, 1×3@85%, 1×2@90%. B. 12 minute AMRAP of: 5 weighted lunges per leg (2 DBs or KBs) 10 burpees 10 pull-ups.
by Colin | May 4, 2014 | Blog / Workouts
A. Bench press – Take 15 minutes to work up to a 1 rep max. B. For time: Row 500 m 20 DB shoulders-to-overhead (35/50 lbs) Row 500 m 20 DB cleans (same or heavier weight as the shoulders-to-overhead) Row 500 m 30 push-ups. The Airdyne (30 calories) is also an...
by Colin | May 2, 2014 | Blog / Workouts
A. Find your 1 rep max weighted pull-up. If you use bands for pull-ups, move on to part B. B. Pull-up strength – 3 max effort sets of pull-ups with 3 sec negatives (on each rep). C. 3 x ME hollow hang. D. 2×800 m run. Rest 4 minutes between...
