by Colin | Nov 17, 2013 | Blog / Workouts
A. Pull-up strength work: 3xME pull-ups Accumulate at least 2 minutes in the active hang (hollow body, active shoulders) 3×8 flexed arm scapular activation – This may not be possible for some of you without a band, but essentially you hang with a partially...
by Colin | Nov 15, 2013 | Blog / Workouts
A. Deadlift – Work up to a heavy set of 5. B. For time: 21-15-9 of: Russian KB swings Pull-ups This should be short and hard. Scale it accordingly. We have done this one before (08/04/2013), and also with toes-to-bar rather than pull-ups. C. 3×25 GHD...
by Colin | Nov 14, 2013 | Blog / Workouts
A. 7×1 clean and jerk at no more than 80%. Focus on technique and speed. B. Row 2 km. You get one chance. Put everything you’ve got into this. Sorry for the late post today. I goofed on the date I had set for automatic posting. Have fun with...
by Colin | Nov 13, 2013 | Blog / Workouts
A. Snatch – Work up to a heavy set of 2 from a high hang (pockets position). Focus on dropping under the bar. B. 10 rounds: 3 DB snatches per arm (heavy) Sled pull (heavy) – 1 lap there and back; then 20 laps farmer’s carry with 2 DB/KB. You guessed...
by Colin | Nov 12, 2013 | Blog / Workouts
A. Back squat – 1×5@60%, 1×3@70%, 1×2@80%, 1×2@90%, 1×1@95%. B. 3 min AMRAP, 3 min rest. 3 rounds. 6 DB power clean + push press/push jerk 6 stationary lunges (per leg) – use 50% of what you’d normally use for heavy weighted...
