by Colin | Mar 1, 2019 | Blog / Workouts
A. Ring muscle-up / pulling strength and skill work: If you’re able to do pull-ups: work on 10-20 assisted ring MU transitions (OR strict MU if you’re able). You may also try Russian dips (https://www.youtube.com/watch?v=rCOuSNCVack) on some boxes. These can be...
by Colin | Feb 28, 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 | Feb 27, 2019 | Blog / Workouts
A. Push jerk – 6×2, increasing weight for some or all of the sets from last week. B. 7 minute AMRAP of: 7 barbell “clusters” (clean + thruster) (95/65) 7 bar-facing burpees. C. 3 rounds, not for time: 15-30 GHD hip extensions 10-25 GHD sit-ups...
by Colin | Feb 26, 2019 | Blog / Workouts
A. Pause front squats – 5×5 @ 65% (up from last week), using a 13X1 tempo (3 second pause in the bottom). B. For time: 30 DB snatches (50/35) 50 double-unders 30 DB overhead squats (1 DB) 50 double-unders 30 DB push presses (1 DB) 50 double-unders 10 laps...
by Colin | Feb 25, 2019 | Blog / Workouts
A. Alternating for 5 rounds: Single arm DB bench press, as heavy as possible for 8-12 reps. Please note that you may need to go lighter than you would for a double DB bench press, because of the stability aspect. Single arm ring rows OR bent over DB rows. Aim for 8-12...
by Colin | Feb 24, 2019 | Blog / Workouts
A. Pull-up practice: a) 3 max effort sets of beat swing practice on the bar. b) 3 max effort sets of kipping pull-ups. For those of you who do have kipping pull-ups, let’s take this opportunity to perfect your technique. For those you you who aren’t quite...
