by Colin | Sep 18, 2016 | Blog / Workouts
A. Pull-up strength: Optional: For those of you who are proficient with toes-to-bar and pull-ups, you can try bar pullovers. I find the second version described in the video to be a bit more effective (i.e. do a pull-up first, then pull your legs over the bar). Aim...
by Colin | Sep 16, 2016 | Blog / Workouts
A. Clean and jerk – Every minute on the minute for 8 minutes, do 1 C&J @ approx. 75-80%. B. Increase weight to 100-105% of your max clean and jerk, and do 4×1 clean pulls. Focus on a good bar path and body position. C. 5 rounds for time: 20 (total)...
by Colin | Sep 15, 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 14, 2016 | Blog / Workouts
A. Turkish get-up – Work up to a heavy set of 2 on each side. Note that you must do the same weight on each side for it to count. You can rest between arms, but the set of 2 reps must be done without setting the weight down. Decrease the weight and do 1×3...
by Colin | Sep 13, 2016 | Blog / Workouts
A. Back squat – 3×5@79%. Then drop the weight to 60% and do a set of 10. B. Handstand practice – 5-10 wall walks 3 reps of “wheel of pain” on a box, aiming for hips stacked over shoulders and hands. If these are too easy, move to a hollow...
by Colin | Sep 12, 2016 | Blog / Workouts
A. Press – 4×5@75%. 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 about 65% of your max press. These...
