by Colin | May 1, 2016 | Blog / Workouts
A. Snatch balance – Work up to moderate weight for a set of 2. B. Snatch – 4×2@80%+. C. For time: 50 double-unders 21-15-9 of: Bodyweight deadlifts (or 50%, whichever is less) Wall balls (20/14) Then: 100 double-unders. Compare to Jan 13...
by Colin | Apr 29, 2016 | Blog / Workouts
A. 4 sets of the following complex: 1 hang clean + 1 clean + 1 front squat. Weight should be roughly 75-80% of your max clean. B. Run 1 mile for time Rest 4 minutes Run 400 m for time. C. Stir-the-pot core work from Wednesday if you have not done it yet. If you have...
by Colin | Apr 28, 2016 | Blog / Workouts
Skill work of your choice, plus a conditioning workout from earlier this week OR an entire workout from earlier this week.
by Colin | Apr 27, 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 65-70% of your 1 rep max deadlift, but your back position is the key determinant of weight here. Use a regular overhand grip...
by Colin | Apr 26, 2016 | Blog / Workouts
A. Front squats – 4×3@80% (increase weight from last week). B. Back squat – 1×30@45% (increase weight from last week). C. 3 rounds, not for time: Max effort strict pull-ups, rest 10 seconds, then do a second maximal set using the chin-up grip...
by Colin | Apr 25, 2016 | Blog / Workouts
A. Overhead squat – 4×3. If you have a max OH squat, go for about 80%, otherwise just go for a weight that is challenging. B. 6 minute AMRAP of: 3 DB snatches per arm, 30 double-unders (snatch weight should be heavy but not maximal) Rest 90 seconds, then...
