by Colin | Apr 12, 2013 | Blog / Workouts
A. Take 10-15 min to find your 1 rep max strict press. B. It’s a b-day for coach Jay today, and to celebrate, a little met-con (metabolic conditioning) fun. J double-unders 0.5J pushups J air squats 0.5J burpees J gym lengths suicide runs J situps J...
by Colin | Apr 11, 2013 | Blog / Workouts
Skill work of your choice, plus a conditioning workout from earlier this week OR an entire workout from earlier this week. Skipping clinic tomorrow (Saturday) at 12:30 pm. If you have time, come on out. If you have a fancy new rope, bring it out. If not, we...
by Colin | Apr 10, 2013 | Blog / Workouts
A. Handstand work with a pushing focus: 3xME handstand pushups/piked pushups, and/or 10×1 handstand pushup/piked pushup negatives (1 rep every 30 sec). B. KB clean and jerk – 1 min max effort per arm. Each arm gets tested twice, so four rounds total. Rest 2...
by Colin | Apr 9, 2013 | Blog / Workouts
A. Find 1 RM clean and jerk, then do 5×1 EMOTM at 75%. B. More EMOTM… EMOTM for 10 min: 2 DL @ 50%, then 6 fast lateral bar burpees C. 3xME hollow hold, alternating with arch hold. Make these true max effort holds, not “I’m tired now, so...
by Colin | Apr 8, 2013 | Blog / Workouts
A. Front squat – 1X8 @ 65%, 2X5 @ 75%, 2X3 @ 80%; rest 90 sec. Base percentages roughly on 29/03/2013 OR most recent 1RM front squat. B. I was hoping the weather would be better for this one, but we’ll make do indoors. With a partner, do: 2 individual...
