by Colin | Aug 19, 2015 | Blog / Workouts
A. Snatch – Work up to 4 singles at a heavy, but sub-maximal weight. B. Sots press – 3 max effort sets. C. 12 minute AMRAP of: 1 lap (indoors) overhead plate lunges (25/45) 30 double-unders 10 strict pull-ups. ...
by Colin | Aug 18, 2015 | Blog / Workouts
A. Back squat – 3×5 (increase weight from last week). B. Back squat – 1×20@50%. C. Alternating roles with a partner, for a 15 minute AMRAP: 1 lap sandbag carry + 5 sandbag squats at the turnaround 1 lap farmer’s carry + 5 Russian KB swings...
by Colin | Aug 17, 2015 | Blog / Workouts
Congrats to Shea on his baby girl, Katherine Mae, born Aug 8! A. Spend 5 minutes working on Turkish get-up technique. You should be able to get to a moderately heavy single in this time. B. Handstand practice – 3-5 wall walks, practice heel pulls or freestanding...
by Colin | Aug 16, 2015 | Blog / Workouts
A. Split jerk from rack + hang clean + split jerk: Do 3 sets of that combination at your working weight. B. Pause front squats – 5×3 (increase weight 5-10 lbs from last week). C. 10 minute AMRAP of: 3 DB snatches per side (these should be heavy) (Rx would...
by Colin | Aug 14, 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. B. 3 rounds for time of: 1...
by Colin | Aug 13, 2015 | Blog / Workouts
Skill work of your choice, plus a conditioning workout from earlier this week OR an entire workout from earlier this week.
