by Colin | Jan 24, 2016 | Blog / Workouts
A. Snatch balance – In 10 minutes or less, work up to a moderately heavy (not maximal) single. B. Snatch – Every minute on the minute for 10 minutes, do 1 snatch. Aim for 80-85%. C. For reps: 2 minutes KB snatch (55/35) 2 minutes box jumps (24/20″) 2...
by Colin | Jan 22, 2016 | Blog / Workouts
A. Press – 4×4 reps (same weight as last week or heavier). B. Push press with slow negative (5 sec) on each rep – 3×3 with same weight as A. C. With a partner, with one person working at a time: 100 barbell shoulders-to-overhead (45/35) 100...
by Colin | Jan 21, 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 20, 2016 | Blog / Workouts
A. Clean and jerk – Work up to a heavy single for the day (may not be a true max). B. Pause front squats – 3×3 (3 second pause in bottom of each rep). Increase weight from last week. C. 12 minute AMRAP of: 8 hang power cleans at 50% 8 hand release...
by Colin | Jan 19, 2016 | Blog / Workouts
A. Back squat – 5×3@81%. B. 15 minute AMRAP of: 10-15 unbroken wall balls 10 unbroken burpees. Rest 1 minute. We are working on consistency, mental toughness, and pacing. Pick a number for your wall balls, and stick with it for the entire workout....
by Colin | Jan 18, 2016 | Blog / Workouts
A. Snatch complex – 4 work sets of 1 snatch pull + 1 snatch + 1 overhead squat. B. Alternating with a partner: Row 1000 m, 1000 m, 500 m (each). C. V-ups – 3 x 5-15 reps. Try to increase the number of reps from last week.
