by Colin | Mar 19, 2019 | Blog / Workouts
A. Split jerk – 5×3 at a moderately heavy weight. Focus on speed and position. B. By special request from H: Partner “DT” / Bike: Each person accumulates 5 rounds of: 12 deadlifts + 9 hang power cleans + 6 push jerks (155/115 or scale to 65-70%...
by Colin | Mar 18, 2019 | Blog / Workouts
A. Front squat – 2×5@75%, 3×3@80%. B. With a partner, for 2 rounds: 3 minutes of work at each station, 30 sec rest/transition: Station 1 – Sled push 1 lap / Max push-ups Station 2 – D-ball or sandbag bearhug hold / Max toes-to-bar. Record...
by Colin | Mar 17, 2019 | Blog / Workouts
A. Power snatch practice – Work up in weight to about 20% more than you will be doing in part B, and do 3 sets of 5 at that weight. B. Pull-up/bar muscle-up practice: Beat swing practice Beat swing into pull to hips (or partial pull-up) or jumping pull to hip...
by Colin | Mar 16, 2019 | Blog / Workouts
Happy St Patrick’s Day! A. 16 minute AMRAP of: 5 pull-ups 7 push-ups 9 overhead squats (95/65, or scale as needed) Start with a 3 lap run on the turf. Every 4 minutes, run 3 laps of the turf. Pick up your place in the AMRAP and continue...
by Colin | Mar 15, 2019 | Blog / Workouts
A. Handstand practice: 2 laps slow bear crawl with active shoulders – Try to get your hips as much above your shoulders as you can. 5-10 kick-ups, focusing on gently touching the wall (or better yet, not at all) Every 45 seconds for 10 rounds, do a slow HSPU...
by Colin | Mar 14, 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.
