by Colin | Apr 10, 2016 | Blog / Workouts
A. Snatch – Work up to a heavy single rep for today (may or may not be a max). If you are new, do the snatch technique warm-up with the class, and then do 4×3 overhead squats at a moderate to heavy weight. B. Baseline – Row 500 m, 40 squats, 30...
by Colin | Apr 8, 2016 | Blog / Workouts
A. Clean and jerk – Work up to a heavy single, then do 2×2 drop sets at 80% of that weight. B. Run 2×800 m, rest 4 minutes between sets. Then run 400 m. **Edit – The weather isn’t really cooperating today, so there will be an indoor...
by Colin | Apr 7, 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 6, 2016 | Blog / Workouts
A. Push press – 3×3 (as heavy as possible, and ideally a bit heavier than March 26). B. Front squat – 3×3@76% (increase weight from March 26). C. For time: 21-15-9 of: Heavy Russian KB swings Ring dips (scale to bar dips or ring push-ups or bench...
by Colin | Apr 5, 2016 | Blog / Workouts
A. Handstand practice – 3-4 sets of: 2-4 wall walks OR 2-3 HSPU negatives OR 2-5 HSPUs. Practice your thoracic bridge, elbow, or shoulder bridge in between your sets. B. For time: Row 500 m 3 rounds of: 15 DB thrusters + 20 toes-to-bar Then: Row 500 m. Compare to Sept...
by Colin | Apr 4, 2016 | Blog / Workouts
A. Back squat – 4×2@87%. B. With a partner, 12 minute AMRAP of: 1 lap sled pull (1/3 bwt for women indoors, 1/2 bwt for men indoors or 3/4 bwt outdoors for women, full bwt for men outdoors) 1 lap suitcase carry (1 KB or DB) Both partners will be working,...
