by Colin | May 26, 2015 | Blog / Workouts
A. Handstand/headstand practice – Take a few minutes to warm up the movement, then you will have two options. If you can control your handstand push-up negative, work on these with an abmat. If not, do a push press with two dumbbells, and do a slow negative with...
by Colin | May 25, 2015 | Blog / Workouts
A. 20 rep back squat – increase 5% from last week. B. Bench press – 4×5@80%. C. 3 rounds, not for time: Max effort tuck holds with a 10 lb plate. 25 GHD hip extensions. ****Olympic weightlifting — Tonight’s class will be at its usual time,...
by Colin | May 24, 2015 | Blog / Workouts
A. 3-position snatch – Increase to working weight, then do 4 sets at that weight. B. 12 minute AMRAP of: 16 wall balls 8 strict pull-ups 1 lap bear crawl.
by Colin | May 22, 2015 | Blog / Workouts
A. Deadlift – 5×3@~70% with a 51X1 temp (5 sec negative, 1 sec at bottom, eXplode up, 1 sec at top). This is a good way to build some grip strength, so if at all possible, use a regular overhand grip (not hook grip or mixed grip). In addition to strength,...
by Colin | May 21, 2015 | Blog / Workouts
A. Split jerk – 5×2@80%. B. Front squat – 5×5 (increase weight 5-10 lbs from last week). C. Pull-up strength 3xME strict pull-ups, with a slow negative on the last rep of each set 3xME L-hang Beat swing...
by Colin | May 20, 2015 | Blog / Workouts
A. Snatch balance – Increase to your working weight, then do 3×3 at that weight. B. For time: Run 800 m, rest 4 minutes Run 800 m, rest 4 minutes Run 400 m.
