by Colin | May 1, 2017 | Blog / Workouts
A. Parallette work Practice your tuck support – active shoulders, elbow pits forward, arms straight. Assist with your feet lightly on the ground if needed. This may also be done on the matador dip bars. If these are easy, scale up to a more open tuck position,...
by Colin | Apr 30, 2017 | Blog / Workouts
A. Pull-up strength For 10 rounds, every 45 seconds: 3-5 strict pull-ups (scale the reps, or modify to a challenging pulling variation). Your objective is good, clean reps. Aim for full range of motion – fully extended at the bottom, and getting high at the top....
by Colin | Apr 29, 2017 | Blog / Workouts
Just a reminder that the nutrition seminar is today at 3 pm. The 3 pm regular class is cancelled as a result, so get your workout in before the seminar! A. Skin-the-cat practice. Aim for 3 sets of 3-5 continuous, controlled reps. Finish with 3 reps of a 5-20 second...
by Colin | Apr 28, 2017 | Blog / Workouts
A. Snatch – Work up in weight, then do 5×3 at approximately 80%+ (if technique permits). Aim to do some or all of your sets at a heavier weight than last week. Focus on fast hip extension and speed getting under the bar. B. 3 rounds for time of: 60...
by Colin | Apr 27, 2017 | Blog / Workouts
Skill work of your choice (or your coach’s choice), plus a conditioning workout from earlier this week OR an entire workout from earlier this week.
by Colin | Apr 26, 2017 | Blog / Workouts
A. Deadlift – 3×3@83%, 2×5@75%. B. For time and reps: 3 rounds of: 20 box jumps (24″/20″) 10 barbell ground-to-overhead (135/95, or scale to 70% of your jerk, whichever is less) Then: 4 minute AMRAP of double-unders (no scaling). The first...
