by Colin | Apr 6, 2019 | Blog / Workouts
A. Alternating with a partner for 18 rounds (9 each), on 90 second intervals: 3-5 strict pull-ups (scale to tough ring rows or hinge rows) 5 barbell ground-to-overhead (95/65 or scale to 50-60% of your push press) 1 lap (turf) of bearhug D-ball or sandbag carry. (27...
by Colin | Apr 5, 2019 | Blog / Workouts
A. Snatch balance practice – Take 5 minutes to work on sets of 3 at a light weight (50-60% of your max snatch). B. Snatch – Work up to a heavy double. Newer people will work on technique at lighter weights. Success in Olympic weightlifting is of course...
by Colin | Apr 4, 2019 | 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 | Apr 3, 2019 | Blog / Workouts
A. Split jerks – 5×2, increasing weight from last week if possible. B. 10 minute AMRAP of: 2, 4, 6, 8, 10, etc. wall balls and pull-ups. Scale pull-ups to ring rows, hinge rows, or body rows. Compare to July 26 2018. C. 4 max effort sets of plate hollow...
by Colin | Apr 2, 2019 | Blog / Workouts
A. Deadlift – 4×8@65%. B. 6 minute row for distance Rest 30 seconds 6 minute overhead KB carry for laps. Record your distance rowed, and number of laps for the carry. C. Shoulder mobility with a band, and the lounge stretch. Here’s a shirtless man...
by Colin | Apr 1, 2019 | Blog / Workouts
A. Front squat – Find your 2 rep max. B. Ring pull-up strength: On every 30 second interval, for 12 minutes: 0:00-3:30 (rounds 1-8) – 1-5 strict ring pull-ups or challenging hinge rows 4:00-7:30 (rounds 9-16) – 5-15 second negative 8:00-11:30 (rounds...
