by Colin | May 8, 2019 | Blog / Workouts
A. Tempo overhead squats – 5×3 reps, with a 32X1 tempo (3 seconds down, 2 seconds in the bottom, eXplode up (i.e. fast), 1 second at the top). Increase 5-10 lbs from last week. These are a great way to work on your position, and controlling the movement, and getting...
by Colin | May 7, 2019 | Blog / Workouts
A. Back squat – 3×8@73% (same weight as last week’s clusters). B. For time: Row 500 m, then: 5 rounds of: 12 ring push-ups, 12 hang power cleans (95/65 or scale up to 135/95, or scale down to 60% of your max clean) Finish with a 250 m row. Compare to...
by Colin | May 6, 2019 | Blog / Workouts
A. Pull-up strength, EMOMx15: Min 1-5: Max kipping pull-ups in 25 seconds (sub 1-3 negatives – these will be fairly fast obviously) Min 6-10: Max barbell rows in 25 seconds Min 11-15: 15-35 second active (shoulders engaged) hang. B. 12 minute AMRAP of: 20 abmat...
by Colin | May 5, 2019 | Blog / Workouts
A. Deadlift – 3 reps at: 75, 78, 81, 78, 75%. B. With a partner, for 7 rounds (14 min total): Bike for calories / handstand hold for 30 seconds Rest 30 seconds Switch roles Rest 30 seconds. Modify the handstand holds to wall walk holds, or piked push-up holds....
by Colin | May 4, 2019 | Blog / Workouts
A. With a partner, for a 30 minute AMRAP: 500 m row 50 double-unders 40 wall balls (20/14) 40 deadlifts (135/95) 30 abmat sit-ups 30 cal bike 20 push-ups 20 box jumps (24/20) 10 strict chest-to-bar pull-ups (scale up to bar muscle-ups if you are able) 10...
