by Colin | May 8, 2016 | Blog / Workouts
A. Tempo deadlift – 5×3 at 51X1 tempo (5 second negative, 1 sec at bottom, eXplode up, 1 second at top). Weight should ideally be 70-73% of your 1 rep max deadlift, but your back position is the key determinant of weight here. Use a regular overhand grip...
by Colin | May 6, 2016 | Blog / Workouts
A. Bench press – 4×5. Go as heavy as you can for this rep scheme. Try to increase from the last time you did this (April 20 or March 7). B. With a partner, alternating roles, for 16 minutes: 1 lap sled pull (facing away on the way there, facing sled (with a...
by Colin | May 5, 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 4, 2016 | Blog / Workouts
A. Clean and jerk – 4×2@80% or more. B. 12 minute AMRAP of: 8 front rack lunges 8 ring push-ups or dips (scale to regular push-ups) 8 strict pull-ups (scale to hinge rows or ring rows) (This is similar to a workout we did on Jan 22...
by Colin | May 3, 2016 | Blog / Workouts
A. Press – 3×5@80%+. Try to increase weight from last week. B. 3 rounds, not for time: 5-8 heavy Pendlay rows (If you have one arm that is considerably stronger than the other, modify these to bent-over DB/KB rows, and a maximal set on the weaker side, and...
by Colin | May 2, 2016 | Blog / Workouts
A. Front squats – 4×3@83%. Scale to 5×5 single or double KB front squats for newbies. B. Back squats – 1×30@45%. Try to complete the set in less time than last week. C. With a partner: 10 minute AMRAP of: 10 plate touch burpees...
