by Colin | Oct 30, 2016 | Blog / Workouts
A. Jerk balance practice – Work up to a moderate weight double. B. Find your 1 rep max split jerk (from a rack or jerk blocks). If you are new, we will work on triples at a lighter weight. C. With a partner: 1000 m row (alternate every 250 m) 16 laps (total)...
by Colin | Oct 28, 2016 | Blog / Workouts
A. Handstand practice: arch & hollow positions on the ground 5-10 kick-ups to freestanding HS (or with partner) or on the wall – Get tight and rebalance using the pressure in your hands. 5-10 wall walks “Wheel of pain” – 3 full reps (both...
by Colin | Oct 27, 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 | Oct 26, 2016 | Blog / Workouts
A. EMOTM (every minute on the minute) for 9 minutes: Minutes 1-3: 3 push presses Minutes 4-6: 3 push jerks Minutes 7-9: 3 split jerks. This is the fourth week for this complex, so hopefully you’re working your way up in weight. Your starting weight should have...
by Colin | Oct 25, 2016 | Blog / Workouts
A. Back squat – 3×6@75%. B. From Jan 21 2016: 12 minute AMRAP of: 8 hang power cleans at 50% 8 hand release push-ups 8 strict pull-ups. C. 2 max effort side arch holds (on each side). These are like a hollow hold, but on your side. Arms and legs are...
by Colin | Oct 24, 2016 | Blog / Workouts
A. Front squat – 3×6@75%. B. Pull-up strength: 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 15 seconds to pull from the bottom to the top, then the...
