by Colin | Jul 7, 2015 | Blog / Workouts
A. Work up in weight, then do 5 sets of: 1 snatch pull (1 sec pause at knee) + 1 snatch (1 sec pause at knee). B. Sots press – 3 max effort sets. Do a standing snatch grip press if the Sots press just isn’t happening for you yet. C. 3 rounds, not for time:...
by Colin | Jul 6, 2015 | Blog / Workouts
A. Back squat – 5×5 reps. Do 3 sets at your working weight, which should be in the 75-80% range. After the 20 rep squats, these should be a breeze, as your final 20 rep weight should have been getting into the 70-75% range. Aim to move the weight as quickly...
by Colin | Jul 5, 2015 | Blog / Workouts
A. 5 sets of 3 presses + 3 push presses at approximately 80% of your max press. If you’ve done this combo before and it was manageable, add a bit more weight, even if it’s only 2.5 lbs. B. 4×400 m run, rest 3 minutes between runs. Compare to April 9...
by Colin | Jul 3, 2015 | Blog / Workouts
A. Shoulder roll practice. B. Handstand practice. C. For time: 15 deadlifts at bodyweight or 50%, whichever is less Run 400 m 15 DL Run 400 m 15 DL 3 laps (outdoor) sandbag (1/2 bodyweight for men, 1/3 bodyweight for women) carry or partner carry 15 DL 3 laps...
by Colin | Jul 2, 2015 | Blog / Workouts
A. At a moderately heavy weight, do 4 rounds of the following combination: 1 snatch + 1 overhead squat + 1 snatch balance + 1 overhead squat. B. For time: 50-40-30-20-10 double-unders 25-20-15-10-5 jump squats 5-4-3-2-1 lengths (not laps) bear crawl. i.e. 50...
by Colin | Jul 1, 2015 | Blog / Workouts
A. 4 rounds of the following complex at approximately 75-80% of max clean: 1 power clean + 1 front squat + 1 squat clean + 1 front squat. B. For time: 21-15-9 of: Russian KB swings (heavy) and toes-to-bar Rest 1 minute 21-15-9 of: wall balls (14/20) and...
