by Colin | Jan 31, 2016 | Blog / Workouts
It’s February already! A. Deadlift – 5×3@51X1 tempo (5 second negative). Increase weight from last time if possible, and try to use a normal overhand grip as much as you can. You should be up over 80% by now. B. 5 rounds, not for time: Max effort...
by Colin | Jan 29, 2016 | Blog / Workouts
A. Bench press – 5×3. You may use your first two sets to increase the weight, but the last three sets should be done with the same weight. Go as heavy as you can for this rep scheme. B. For reps: 6 minute AMRAP of: 2 hang power cleans (115/75 or more, but...
by Colin | Jan 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 | Jan 27, 2016 | Blog / Workouts
A. Rack jerk – At a moderately heavy weight, do 2 reps every 90 seconds for 6 rounds. B. Row 3 km for time. If you are in a large class and the rowing is being done in heats, work on your handstands while you are waiting. Do 1-3 HSPU OR 1 negative OR 1 wall walk...
by Colin | Jan 26, 2016 | Blog / Workouts
A. Press – Work up to a heavy set of 3 (may be a max). B. Front squat – Work up to a heavy set of 3 (may be a max). C. Pull-up strength – 3 sets of: 3 weighted pull-ups, then immediately into a max set of unweighted pull-ups. 3 max sets of chin-ups....
by Colin | Jan 25, 2016 | Blog / Workouts
Congratulations to Janelle and Scott on their recent beach wedding. Looking good, everyone! A. Back squat – 4×4@81%. B. For reps: 3×4 minute AMRAPs of: 5 thrusters (95/65 lbs) 5 pull-ups. Rest 2 minutes between rounds. Advanced do 10 reps of...
