by Colin | Mar 7, 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 | Mar 6, 2019 | Blog / Workouts
A. Alternating for 5 rounds: Single arm DB bench press, as heavy as possible for 8-12 reps. Single arm ring rows OR bent over DB rows. Aim for 8-12 reps for these as well. Shoot for more reps than last week, or increase the weight slightly (move the feet forward for...
by Colin | Mar 5, 2019 | Blog / Workouts
A. Jerk practice – 5 work sets of: 2 push jerks + 1 split jerk. Aim for approximately the same weight as last week, or more if your technique allows. B. For time: Row 500 m Then 4 rounds of: 16 weighted lunges (2 DBs or KBs) 16 toes-to-bar 16 DB hang power...
by Colin | Mar 4, 2019 | Blog / Workouts
A. Pause front squats – 5×3 @ 70% (up from last week), using a 13X1 tempo (3 second pause in the bottom). For the newer people out there, when we write a tempo as 13X1, what that means is: DBUT = Down, Bottom, Up, Top. i.e. 1 second down, 3 seconds in the bottom,...
by Colin | Mar 3, 2019 | Blog / Workouts
A. Clean complex – Every 2 minutes for 5 sets, do 2 hang cleans + 1 cleans, working at a moderately heavy weight. B. Open workout 19.2 variation. The actual workout as written is very much a testing workout, and is designed to separate everyday athletes (which...
by Colin | Mar 2, 2019 | Blog / Workouts
A. With a partner, alternating rounds for 30 minutes: 5 bodyweight deadlifts (or 50% of your deadlift 1 rep max, whichever is less) 10 push-ups 10 pull-ups Sprint 1 lap (on turf).
