by Colin | Dec 17, 2015 | 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 | Dec 16, 2015 | Blog / Workouts
A. Tall snatch – Work up to a moderately heavy double. Work on speed under the bar. Think about moving the feet first – that will help overcome the brain paralysis that sometimes accompanies this movement! B. Overhead squat – 3×3 –...
by Colin | Dec 15, 2015 | Blog / Workouts
A. Strict press – 5×3. Aim for about 85% for your work sets. B. Partial strict presses – Do 3 max effort sets at the same weight as last week, working only from forehead height to lockout. You may use a push press to get the weight up to start your...
by Colin | Dec 14, 2015 | Blog / Workouts
A. Back squat – 2×3 @ 86%, 2×6 @ 78%. B. 3 rounds, not for time: 1-3 rope climbs 1-arm DB bench press. Use the same weight as last week and shoot for 10 reps per round. Remember to pull the shoulder back into the bench as you set up. 2 medium-weight...
by Colin | Dec 13, 2015 | Blog / Workouts
A. Pull-up strength – 3×5 weighted pull-ups, as heavy as possible. If you’re not doing weighted pull-ups, do 3-5 sub-maximal negatives, i.e. if your maximum negative length is 30 seconds, aim for ~10 second negatives. You can do the pull-up as well to...
by Colin | Dec 11, 2015 | Blog / Workouts
**Our holiday potluck is today, from 12:30-2:30 pm. Get your workout on in the morning, and then bring your favourite dish out and refuel afterward. Everyone is welcome!** A. Tall cleans – Increase to a moderate weight and do 4×2. Focus on a fast pull under...
