by Colin | Nov 4, 2017 | Blog / Workouts
A. “Cindy”-ish: 20 minute AMRAP of: 5 pull-ups 10 push-ups / 10 BB push presses (95/65) (i.e. alternate one round with push-ups, and the next with push presses) 15 air squats. Scale the barbell weight to about 60% of your push press if needed. Compare to...
by Colin | Nov 3, 2017 | Blog / Workouts
A. Bench press – 5×4 (increase weight from Oct 21). You should be up around 80% by now. If you think you can 5 reps per set, feel free to do so. B. Row 5 km for time. If we don’t have enough rowers, the alternatives are: 20 minute bike for max...
by Colin | Nov 2, 2017 | Blog / Workouts
Skill work of your choice (or your coach’s choice), plus a conditioning workout from earlier this week OR an entire workout from earlier this week.
by Colin | Nov 1, 2017 | Blog / Workouts
A. Snatch – 5×2@75-80%. Pause for 2 seconds at the kneecap on each rep. B. Tempo snatch deadlift – 3×1@90%+ (of snatch). The tempo is: 5 seconds at 1″ off the ground, 5 seconds at kneecap, 5 seconds at mid-thigh, stand, and then take 5...
by Colin | Oct 31, 2017 | Blog / Workouts
A. Back squat – 3×10@60%. Focus on a good position, and moving the weight quickly on the way up. B. 3 rounds, not for time: Max effort plate hold in tuck or hollow position Max effort strict pull-ups Max effort push-ups C. Hamstring stretch in straddle...
by Colin | Oct 30, 2017 | Blog / Workouts
A. HSPU/push-up strength – 3-5 wall walks to warm up, then EMOM for 10 minutes: 1-5 strict HSPU OR piked push-ups (feet on box, hands on parallettes) OR seated DB presses (on floor). B. 15 minute AMRAP, alternating with a partner: 8 thrusters (95/65, or scale to...
