by Colin | Jul 15, 2015 | Blog / Workouts
A. Skin-the-cat practice. B. 3 rounds, not for time: – Split squats with barbell in front rack position – Using the same weight as last week, do 7 reps per leg. – Max effort dips (scale up to ring dips, or down to foot-assisted bar dips) – 4...
by Colin | Jul 14, 2015 | Blog / Workouts
A. Back squat – 2×5 increasing to working weight, then 3×5 @ working weight. Increase weight 5-10 pounds from last week. If you didn’t squat last week, work at approx. 80%. B. Back squat – 1×20@50%. C. “Flight Simulator”...
by Colin | Jul 13, 2015 | Blog / Workouts
A. 5 sets of 4 presses + 4 push presses – use same weight as last week. B. 8 minute AMRAP of: 5 deadlifts at 50% of 1 rep max 8 bar facing burpees. (Compare to Jan 7 2015.)
by Colin | Jul 12, 2015 | Blog / Workouts
Congratulations to everyone who completed the Spartan Race in Grunthal on Saturday! It was a fun way to spend a morning. A. Jerk – 5×2 @ approx. 80% of your max. Focus on speed, a vertical dip and drive, and good footwork. B. 12 minute AMRAP of: 6 KB...
by Colin | Jul 10, 2015 | Blog / Workouts
A. Turkish get-up – 5×1 per arm at a sub-maximal but heavy weight. Alternate arms. B. “Christine” – 3 rounds for time of: Row 500 m 12 bodyweight deadlifts 21 box jumps. C. 3 sets of max effort med ball planks. (same as...
by Colin | Jul 8, 2015 | Blog / Workouts
A. Work up in weight, then do 5 sets of: 1 clean pull (1 sec pause at knee) + 1 clean (1 sec pause at knee). B. 12 minute AMRAP of: 12 ball slams 8 pull-ups (modify as needed) 8 burpees.
