by Colin | Jun 2, 2015 | Blog / Workouts
A. Deadlift – 5×3 at 51X1 tempo. Increase weight 5-10 lbs from May 23 weight. B. 10 min AMRAP ladder of: Russian KB swings Ball slams (i.e. 1,1,2,2,3,3,4,4,etc. ). C. 3 max effort sets of plate tuck holds 3×25 GHD hip...
by Colin | Jun 1, 2015 | Blog / Workouts
A. 20 rep back squat – Increase weight 5-10 lbs from last week. B. Pull-up strength – 2 max effort sets each of: wide grip pull-ups, regular grip pull-ups, chin-ups. B1. If you’re at the point where you can do 10 strict pull-ups and 5-10 ring dips,...
by Colin | May 31, 2015 | Blog / Workouts
A. Overhead squat – Find your 3 rep max. If you have mobility issues with your overhead squat, do 3×3 at a submaximal weight, focusing on a good bar path. B. Sots press – 3 max effort sets. C. 4 rounds for time: 15 single arm KB swings/arm (these...
by Colin | May 29, 2015 | Blog / Workouts
A. Clean and jerk – Do 5 sets at approx. 80% for the following combo: 1 hang clean + 1 clean + 1 jerk. B. Clean pulls – 3×2 @ 105% of max clean. C. With a partner, 20 minute AMRAP of: 1 lap (each) sled pull (facing away from sled) 1 lap (each) sled...
by Colin | May 28, 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 | May 27, 2015 | Blog / Workouts
A. Front squat – 5×5, go up 5-10 lbs from last week. B. For total work time: Row 1000 m, rest 4 minutes Row 500 m, rest 2 minutes Row 500 m.
