by Colin | Aug 21, 2016 | Blog / Workouts
A. Behind the neck split jerk – 5×2@80+%. B. Alternating with a partner, for 8 rounds: 1 lap sled pull (outdoors) Run 1 lap Switch roles. (i.e. 8 rounds each) Sled weights will be a bit lighter than usual (3/4 bwt for men, 1/2 bwt for women), since the...
by Colin | Aug 19, 2016 | Blog / Workouts
<–Patty, working hard. A. Handstand practice (complete each one before moving on): 2-5 wall walks 5-10 HSPU negatives OR 4×2-5 HSPUs. Scale to DB push press negatives if your strength isn’t quite there yet for these. Practice your thoracic bridge,...
by Colin | Aug 18, 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 | Aug 17, 2016 | Blog / Workouts
A. Pull-up strength 3×5 weighted pull-ups (as heavy as possible for this rep scheme) (substitute 3 negatives, if you’re not able to do weighted pull-ups). Increase weight from last week if possible. 2 max effort sets of chin-ups (scale to foot-assisted) 2...
by Colin | Aug 16, 2016 | Blog / Workouts
A. Clean and jerk – Find your 1 rep max. If you are new, work on technique. B. Alternating with a partner, for individual times: Row 1500 m, rest while partner works Row 750 m, rest while partner works Row 250 m. This is meant to be an exercise in pacing, since...
by Colin | Aug 15, 2016 | Blog / Workouts
A. Find your snatch 1 rep max. If you are new, instead work up to a heavy set of 3 for your overhead squat. If you are really new, do 5×3 overhead squats at a moderate weight. B. “Annie” – 50-40-30-20-10 reps each of double-unders and situps....
