by Colin | Jul 23, 2013 | Blog / Workouts
A. Work up to heavy set of the following complex: high hang clean + hang clean + front squat. B. 2×2 clean pulls (add 10-20% of weight from A). C. 3 rounds, not for time: 5 single leg KB/DB deadlift (2 hand), heaviest possible 5 single arm KB/DB press (per arm)...
by Colin | Jul 22, 2013 | Blog / Workouts
A. Back squat – 1×8 @ 65%, 1×5 @ 70%, 2×5 @ 75%, 1×3 @ 80%. Base numbers on 1 rep max from June 4. B. For time, 21-15-9 of: Russian KB swings (heavy) Toes to bar
by Colin | Jul 21, 2013 | Blog / Workouts
A. Skill work – behind the neck jerk – 7×2 @ 50%. These are light, but focus on speed under the bar, and good foot position. B. 3×3 push press @ 75% with slow negative. C. 8 min AMRAP of: 8 weighted step-ups (heaviest possible) 32 double-unders 8...
by Colin | Jul 19, 2013 | Blog / Workouts
A. Snatch – work up to a heavy set of 2 from high hang. B. With a partner: 3 rounds of: Tire flip AMRAP while other partner does 2 lengths sled push. Then 3 rounds of: Push-up AMRAP while other partner does 25 KB swings...
by Colin | Jul 19, 2013 | Blog / Workouts
In our box it sits attached to the wall telling all sorts of stories. It almost mocks us in its simplicity at what it gets us to do. For some it is a source of motivation and for others anxiety. It is our whiteboard and it’s one of the things that separate us from...
