by Colin | May 5, 2015 | Blog / Workouts
A. Snatch – Increase to your working weight, then do 5 sets of 1 snatch + 1 snatch balance + 1 overhead squat. If you are new, do the snatch technique work with an empty bar, then do 5×3 overhead squats at a moderately heavy weight. B. Snatch deadlift...
by Colin | May 4, 2015 | Blog / Workouts
**Just a reminder that today’s noon class is cancelled (this Tuesday only).** A. Back squat – 4×2@87%. B. Pull-up strength: i) 3 slooow negatives (20-30 seconds) – These can be weighted if possible, or partner/band/foot assisted if needed. ii) 3...
by Colin | May 3, 2015 | Blog / Workouts
A. Jerk balance – Work up to a moderately heavy double, focusing on good technique. B. Clean + 2 jerks: Work up in weight, then do one set of this complex every 90 seconds for 5 rounds. Aim for the 80-85% of 1 rep max range, provided your technique is solid. C....
by Colin | May 1, 2015 | Blog / Workouts
A. 5 sets of: 3 presses + 3 split jerks @ 83% of max press weight. B. Every 90 seconds for 8 rounds: 3 deadlifts at 70% 5 fast burpees. C. 4 rounds of max effort tuck or hollow rocks.
by Colin | Apr 30, 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 | Apr 29, 2015 | Blog / Workouts
A. Snatch – Increase in weight, then do 5 sets of: 1 hang snatch (top of knee) + 1 snatch. B. For time, 3 rounds of: Run 400 m 30 wall balls (14/20) 20 knees-to-elbows. **The start of the Whole Life Challenge is coming up this Saturday, so if you would like to...
