by Colin | Jun 4, 2019 | Blog / Workouts
A. Tempo front squats – 5×3 @ 65-70%, with a 32X1 tempo. Increase weight from last week. B. For 15 minutes of steady work, ideally outside: 1 lap suitcase carry (1 heavy DB or KB) 1 lap overhead carry (1 DB or KB, likely lighter than above) Run 2 laps. C. Accumulate...
by Colin | Jun 3, 2019 | Blog / Workouts
A. Close-grip bench press – 4×10, increasing weight 3-5% from last week (last week was 60-65% of your max bench press). B. Alternating with a partner, 5 rounds for time: 15 barbell rows (135/95 or scale as needed) 1 lap (outside) sled push Rest while partner works....
by Colin | Jun 2, 2019 | Blog / Workouts
A. Time to use that pulling strength that you’ve been working on for the past weeks! 10 minutes of rope climb practice and/or pegboard practice. Partial rope climbs, pulls from the floor, and footwork practice are all fair game if you’re not able to do a...
by Colin | Jun 1, 2019 | Blog / Workouts
A. With a partner, for 3 rounds: 30 axle bar (or use Fat Gripz) deadlifts (135/95) Run 400 m together 60 barbell push presses (95/65) 400 m suitcase carry together (i.e. one weight, switch hands/people as needed).
by Colin | May 31, 2019 | Blog / Workouts
A. 5 work sets of the following complex: 2 clean pulls + 2 cleans + 2 split jerks. Work at around 75% of your max C&J. B. For 15 minutes of work (i.e. movement quality first): 5 strict L-pull-ups (modify to tuck pull-ups, or jumping pull-ups with a controlled...
