by Colin | Oct 29, 2013 | Blog / Workouts
A. Back squat – 1×5@70%, 1×5@80%, 1×3@90%, 1×1@100%. B. 3 rounds, with a partner: Wheelbarrow (1 lap of the gym) – each person must walk as the wheelbarrow the length of the gym and back, then switch roles. 6 laps farmer carry with one...
by Colin | Oct 28, 2013 | Blog / Workouts
A. Pull-up strength – We’ll do some work on the rings today, just as a change from the bar. The following is based on the pull-up progression on the Gold Medal Bodies site here. 3×10 ring scapular pull-ups 4×5 reverse row sit backs 3 jumping ring...
by Colin | Oct 27, 2013 | Blog / Workouts
A. Overhead squat (at approx. 75% of 1 RM) – Every 90 seconds for 5 rounds, do 2 reps, then rack the bar. B. In 11 minutes: 30 box jumps (24″/20″), then: AMRAP in remaining time of: 11 wall balls 11 ring rows Hoodies: I would like to have the...
by Colin | Oct 25, 2013 | Blog / Workouts
A. Clean and jerk – Work up to a heavy set of the following: 1 clean + 1 split jerk + 1 split jerk (opposite leg forward). Focus on form and footwork. B. 4 rounds for time of: 8 deadlifts at bodyweight or 50%, whichever is less. 12 ring push-ups (these may be...
by Colin | Oct 24, 2013 | Blog / Workouts
Skill work of your choice, plus a conditioning workout from earlier this week OR an entire workout from earlier this week.
