by Colin | Jun 5, 2016 | Blog / Workouts
A. (Squat) clean + thruster: 4×2 reps at approx. 70-75% (or max thruster or push press). B. For time: Row 500 m 50 Russian KB swings (70/44) 40 pull-ups 50 KB deadlifts (same KB) 40 toes-to-bar 50 air squats (may be scaled up to goblet squats) 40 push-ups 250...
by Colin | Jun 3, 2016 | Blog / Workouts
A. Bench press – 5×3 @ 51X1 tempo. Weight should be in the 70-80% range, but adjust it between sets if needed. B. 12 minute AMRAP of: 6 KB cleans & jerks per arm 6 goblet squats (same KB) 3 laps (3 indoors, or 1 outdoors) KB suitcase carry (same KB or...
by Colin | Jun 2, 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 1, 2016 | Blog / Workouts
A. Push press – 5×3@75-78% (increase weight from last week). B. For time: 21-15-9 of: Pull-ups (scale up to chest-to-bar if needed) Overhead plate lunges (45/25) (scale up to 2 KBs if needed). Compare to Jan 5 2015. C. 3 sets of 20-25 GHD sit-ups (If you...
by Colin | May 31, 2016 | Blog / Workouts
A. Find your 1 rep max deadlift. B. Handstand practice (complete each one before moving on): 5-10 wall walks 3 max effort handstand holds (30 second lat stretch in between sets) 5-10 kick-ups, focusing on just barely touching the wall with your heels (or not at all,...
by Colin | May 30, 2016 | Blog / Workouts
A. Back squat – 5×4@73%. B. With a partner, for reps and time: 2 rounds of: Row 300 m/250 m / Partner does max reps BB push press (95/65) Switch roles Row 300 m/250 m / Partner does max reps of strict pull-ups Switch...
