by Colin | Aug 26, 2015 | Blog / Workouts
A. 3-position snatch – Increase to your working weight, then do 4 sets at that weight. Advanced – work low to high. Intermediate – work high to low. Beginners or those with mobility issues – work on your overhead squat or front squat. B. For...
by Colin | Aug 25, 2015 | Blog / Workouts
A. Push press – 3×5@80% or higher. B. Front squat – Work up to a heavy set of 3 (no pause at bottom). C. 10 rounds, for total work time: Row 250 m, rest 1 minute. Compare to Nov 22 2014, Feb 5 2014, Oct 31 2013, May 15 2013. If the classes are busy,...
by Colin | Aug 24, 2015 | Blog / Workouts
A. Back squat – 3×5 @ working weight. Increase weight 3-5% from last week (which should have been about 75%). B. Back squat – 1×20@55%. C. With a partner: 8 laps sled pull (total) (alternate laps with your partner). These should be a bit lighter...
by Colin | Aug 23, 2015 | Blog / Workouts
A. Tempo deadlift – 5×3 at 51X1 tempo (5 second negative, 1 sec at bottom, eXplode up, 1 second at top). Weight should ideally be >70% of your 1 rep max deadlift, but your back position is the key determinant of weight here. If you did this on Aug 15,...
by Colin | Aug 21, 2015 | Blog / Workouts
A. Bench press – Work up to 3×5 @ 75-80%. B. For time: 20 barbell ground-to-overhead (55/95) 20 pull-ups (modify to ring rows) 30 hang power cleans (75/115) 20 knees-to-elbows (modify to knee raises) 40 deadlifts (105/155) 20 toes-to-bar (modify to abmat...
by Colin | Aug 20, 2015 | Blog / Workouts
Skill work of your choice, plus a conditioning workout from earlier this week OR an entire workout from earlier this week.
