by Colin | Feb 21, 2016 | Blog / Workouts
A. Overhead squat – Find your 3 rep max. If you are new, we will 3-5 sets of 3 at a sub-maximal weight. B. 6 minute AMRAP of: 5 KB clean and push press or push jerk (per side) 5 strict toes-to-bar (Scale to knee raises if needed, but go for max knee height and...
by Colin | Feb 19, 2016 | Blog / Workouts
Today is a busy day at the gym! Wildfire Farms will be by the gym from 10:00-10:15 am to deliver meat orders. Olympic Weightlifting mock meet 1:15-3:15 Potluck at 5 pm A. Turkish get-up – Work up to a heavy single rep on each arm. The weight must be done with...
by Colin | Feb 18, 2016 | Blog / Workouts
**Just a reminder of the Olympic weightlifting mock meet tomorrow (Saturday Feb 20) from 1:15-3:15 pm, and the potluck starting at 5 pm.** A. Deadlift – 3×5. Go heavy on these, but let form be your guide. 75-80% is a rough target. B. For separate times: Row...
by Colin | Feb 17, 2016 | Blog / Workouts
A. For 15 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. 3 rounds, not for time: 1 arm seated DB press – Starting with your weaker arm, do as many reps as you...
by Colin | Feb 16, 2016 | Blog / Workouts
A. Push press – Find your 1 rep max. B. Back squat – Find your 3 rep max. C. 15 laps farmer’s carry (2 KBs or DBs). Every time you set the weights down, do 10 squats or 5 push-ups (alternate).
by Colin | Feb 15, 2016 | Blog / Workouts
<– Great crew of people out yesterday for the team workout! Thanks for organizing this one, Lisa. A. Clean and jerk – Find your 1 rep max for today (may or may not be a PR). B. Alternating with a partner, 6 rounds (total) of: 15 overhead squats Row 500...
