by Colin | Apr 7, 2017 | Blog / Workouts
A. Deadlift – 5×3@65-70% (increase weight 10-20 lbs from last week). Tempo will be 51X1 (5 second negative, 1 second at the bottom, eXplode up (fast), 1 second at the top). B. KB clean and press ladder – Starting at 1 clean and press per arm, work...
by Colin | Apr 6, 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 5, 2017 | Blog / Workouts
A. 6 sets (ideally at 80%+) of: 1 hang snatch + 1 snatch. If you did these last week, try to use more weight on all or some of your sets. B. 5 rounds for time of: 4 strict pull-ups + 4 kipping pull-ups + 4 toes-to-bar (scale to 8 reps of a modified pulling movement +...
by Colin | Apr 4, 2017 | Blog / Workouts
A. Pause back squats – 5×5 @ approximately 65% (increase from last week). Pause 2 seconds in the bottom of each squat. Focus on good form in the bottom of the movement, and a powerful drive up. For those of you who rely a lot on the bounce in the bottom of...
by Colin | Apr 3, 2017 | Blog / Workouts
A. Press – 4×5@75%, then 2×10@60-65%. B. 10 x 250 m row, rest 1 min between rounds. Compare to Oct 31 2013, May 15 2013, Feb 5 2014, Nov 22 2014. For intervals this short, you have to pick a challenging pace, and then just hang on for the rest of the...
by Colin | Apr 2, 2017 | Blog / Workouts
A. Pull-up strength – Beat swing practice – stay long and stay tight. For those of you who have some more pulling strength, add in a partial pull at the back of the movement. If you have multiple strict pull-ups and kipping pull-ups, practice the pull to...
