by Colin | May 15, 2016 | Blog / Workouts
A. Pull-up strength – 3 sets of 2-3 pull-up negatives (use weight if necessary), plus a 30 second lat stretch between your sets. B. 3 max effort chin-over-bar holds (assisted with feet on the ground for rings, or on a box for the bar, if necessary). C. 5-10...
by Colin | May 13, 2016 | Blog / Workouts
A. Press – 4×3@85%. B. 10 minute AMRAP of: 5 thrusters (95/65) 5 shoulders-to-overhead (same bar) 5 hang power cleans (same bar) 10 strict pull-ups (reps may be scaled if needed, otherwise scale to ring rows or assisted...
by Colin | May 12, 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 | May 11, 2016 | Blog / Workouts
A. Snatch – EMOTM for 7 minutes – 1 snatch at 80%+. You may increase your weight as you go, if your technique is solid. B. For reps: 5 minute KB snatch test (55/35) Rest 2 minutes 5 minute double-under test (or 5 minutes of DU practice). C. If you have...
by Colin | May 10, 2016 | Blog / Workouts
A. Front squats – 4×2@86%. B. Back squats – 1×20@50%. C. “Grace” – 30 reps of clean and jerk for time at 135/95 lbs. Scale to approx. 70% of your max clean and jerk if needed. Compare to June 11 2015, Dec 17 2013. For those of...
by Colin | May 9, 2016 | Blog / Workouts
A. For 12 minutes, alternating, not for reps: 1-3 rope climbs (scale to pulls from floor) 1-3 wall walks OR handstand push-ups (1-5) OR 1-3 HSPU negatives. B. 4 rounds for time: Row 300 m 15 ring dips or bar dips 15 burpees Rest 1...
