by Colin | May 12, 2013 | Blog / Workouts
A. Bench press 4×5 @ 31X1 (3 sec negative, 1 sec at bottom, explode up, one second at the top). Increase to your working weight, and do the 4 sets at that weight. B. 12 min AMRAP of: 10 hand release pushups 15 Russian KB swings (heaviest possible) 20 lateral box...
by Colin | May 10, 2013 | Blog / Workouts
A. Take 15 minutes to work up to 1 RM thruster. B. For time: 30 wallballs Run 400 m 30 pullups 60 DUs 30 situps Run 400 m ———– If you are running in the Run For Mom race tomorrow and hoping to set a PR time, I’d recommend taking today...
by Colin | May 9, 2013 | Blog / Workouts
Skill work of your choice, plus a conditioning workout from earlier this week OR an entire workout from earlier this week. ...
by Colin | May 8, 2013 | Blog / Workouts
A. Do some tall clean technique, then work up to heavy single clean and jerk. B. For time, 21-15-9 of: Deadlifts @ 50-60% Ring pushups Part B is meant to be fast and hard. Scale accordingly. ***If you are looking for some excellent quality grass fed beef, our...
by Colin | May 7, 2013 | Blog / Workouts
A. Handstands – work on headstand holds and control, heel pulls, ME holds, as well as handstand mobility. B. 3 rounds, not for time, of: 5 weighted pullups (heaviest possible) 10 good mornings (either the same weight as last week or slightly heavier) 3 heavy...
