by Colin | Jun 12, 2016 | Blog / Workouts
A. Work up to 4 sets of the following complex at 80-85%: 1 rack jerk + 1 hang clean + 1 jerk B. For time: Row 500 m, then: 5 rounds of: 12 ring push-ups, 12 hang power cleans (95/65) Finish with a 250 m row. C. 3 rounds, not for time: Max effort stir-the-pot 1 minute...
by Colin | Jun 10, 2016 | Blog / Workouts
A. 4 sets at your working weight of the following complex: 2 hang snatches (bar at kneecap) + 1 high hang snatch (power position = mid-thigh). B. With a partner, 2 rounds for time: 60 ring pull-ups (feet off the ground, for those able to do pull-ups, otherwise scale...
by Colin | Jun 9, 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 | Jun 8, 2016 | Blog / Workouts
A. Push press – 5×3@78-81%. B. 3 rounds, not for time: 3 Turkish get-ups per side (medium weight) 3 pull-up negatives (or 5 weighted pull-ups) 5-15 pistols per side (scale to weighted lunges). C. 2 max effort handstand...
by Colin | Jun 7, 2016 | Blog / Workouts
A. Back squat – 5×4@76%. B. With a partner, alternating for 6 rounds (total): B. Alternating with a partner, 6 rounds (total) of: 15 overhead squats Row 500 m. C. 4 max effort sets of stir-the-pot on an exercise...
by Colin | Jun 6, 2016 | Blog / Workouts
A. Rope climb practice (work through these sequentially): Accumulate 3-10 rope climbs, depending on your ability (scale to rope pulls from floor) 3 max effort sets of rope pull-ups (from a dead hang, both hands on the rope, do a pull-up) (may be done with a foot...
