by Colin | Nov 6, 2016 | Blog / Workouts
A. Every minute on the minute, for 6 minutes: 1 clean + 2 front squats. Weight should be roughly 75% of your max clean. B. 10 minute AMRAP of: 3 DB snatches per side (these should be heavy) (Rx would be 50/70#) 9 jump split lunges per side 6 hand release push-ups....
by Colin | Nov 4, 2016 | Blog / Workouts
A. Overhead squat – 5×3 at a challenging weight. If you have a max, aim for ~80%. B. For time: 50 double-unders (2x singles) 21-15-9 of: Bodyweight deadlift (or 50% of your max, whichever is LESS) Wall balls Then: 100 double-unders. Compare to Jan 13 2016,...
by Colin | Nov 3, 2016 | 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 | Nov 2, 2016 | Blog / Workouts
A. Front squat – Find your 5 rep max (or a heavy set of 5 for today). B. Pull-up practice: Beat swing practice 5 slow negatives. If you can do strict pull-ups, instead do 5 (separate) reps, aiming for equally slow up and down portions of the movement, e.g. take...
by Colin | Nov 1, 2016 | Blog / Workouts
A. Single arm DB floor press – 4 sets of 5-8 reps. This one (video) is a new one for our programming, but it’s something I’ve been playing around with for a few weeks, and I like how it creates a focus on shoulder stabilization, one arm at a time....
by Colin | Oct 31, 2016 | Blog / Workouts
A. Back squat – 3×5@80%. B. From August 18 2016: 10 minute AMRAP of: 15 heavy Russian KB swings 15 ring push-ups (scale to regular push-ups). C. 4 max effort sets of supinated (palms up) body rows underneath a barbell at 31X3 tempo. Relax the shoulders...
