by Colin | Jan 30, 2019 | Blog / Workouts
A. Pulling strength 3 max effort sets of ring pull-ups (optional false grip and pause at the top) – Scale these to smooth, controlled hinge rows 3 max effort sets of ring dips (try to get deep in your ring dips, but listen to your shoulders as well) – Scale...
by Colin | Jan 29, 2019 | Blog / Workouts
A. Back squat – 5×4@80%, 1×10@60%. B. Row 1000 m at 90% effort Rest 4 minutes Row 1000 m at 100% effort. What does 90% effort feel like? It’s subjective, of course, but basically just go hard, but not all out on the first effort, and then push...
by Colin | Jan 28, 2019 | Blog / Workouts
A. Push press – 5×2@85% (or just increase weight from last week). B. 10 minute AMRAP of: 10 DB hang power cleans 15 ring push-ups 10 strict toes-to-bar Then: 3 minute AMRAP of: Heavy suitcase carry (1 KB or...
by Colin | Jan 27, 2019 | Blog / Workouts
A. 5 work sets of the following complex: 1 clean + 3 split jerks. Your proficiency with jerks will determine your weight here. Make them challenging, but not to the point where technique really breaks down. B. 2 rounds for time of: 900 m row 60 wall balls 30 pull-ups....
by Colin | Jan 26, 2019 | Blog / Workouts
A. 16 minute AMRAP of: 16 DB hang clean and jerks (single DB, 50/35 lbs) – do 8 on one side, then switch 16 pull-ups 16 DB overhead squats (same DB ideally) – do 8 per side, then switch 16 toes-to-bar. Take some time to practice these movements beforehand,...
by Colin | Jan 25, 2019 | Blog / Workouts
A. Bench press – 5×5@80% (no tempo). B. Alternating 1 minute work per movement, with 1 minute rest, for 9 intervals (3 rounds), for max reps of each movement: a) DB snatches (50/35) b) Chest-to-bar pull-ups (scale to regular pull-ups or body rows) c) Goblet...
