by Colin | Sep 25, 2016 | Blog / Workouts
A. Bench press – 5×3@80-85%. B. Alternating with a partner: 20 rounds (10 each) of 30 seconds row/bike for calories. If you’re working solo, keep a 30 second rest interval. These should be done at a challenging pace, but don’t blow up on the...
by Colin | Sep 23, 2016 | Blog / Workouts
A. Deadlift – 3×5@80-83% (increase weight from last time if form allows), then 2×3@70% (focus on speed for the last two sets). B. For individual times: 3 x 800 m run, rest 3 minutes in between.
by Colin | Sep 22, 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 | Sep 21, 2016 | Blog / Workouts
A. 5 sets of the following complex at your working weight: 1 power clean + 1 clean + 1 jerk + 1 behind-the-neck split jerk. Aim for a weight that is 80%+ of your C&J max. B. 7 rounds for time: Row 300 m / 250 m (men/women) 20 Russian KB swings (moderately heavy...
by Colin | Sep 20, 2016 | Blog / Workouts
A. Press – 4×5@78% (or increase weight from last week). B. Partial strict presses – Do 3 max effort sets, working only from forehead height to lockout. You may use a push press to get the weight up to start your first rep. Your weight should likely be...
by Colin | Sep 19, 2016 | Blog / Workouts
A. Back squat – 4×3@82%, then 1×10@60%. B. In teams of 3 (if numbers allow): 5 minutes of yoke push for distance (alternate each length) Rest 1 minute 5 minutes of backwards sled drag (no row) for distance (alternate each length) Rest 1 minute 5...
