by Colin | Jan 24, 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 | Jan 23, 2019 | Blog / Workouts
A. Pulling strength 5 max effort sets of ring pull-ups (optional false grip and pause at the top) – Scale these to smooth, controlled hinge rows Beat swing practice on the rings OR if you aren’t doing pull-ups yet, do 4 max effort sets of banded lat pulls (either on...
by Colin | Jan 22, 2019 | Blog / Workouts
A. Push press – 5×3@85% (or just increase from last week). B. 6 rounds for time of: 3 deadlifts (255/185 OR scale to 60%, whichever is LESS) 12 reverse lunges (total) (2 KBs or DBs) 36 double-unders (scale number if...
by Colin | Jan 21, 2019 | Blog / Workouts
Bring-a-Friend day is today! A. Back squat – 5×5@75%. New people will work with a KB for goblet squats, or a lighter barbell. B. With a partner, 12 minute AMRAP of: 30 medicine ball tosses 30 push-ups / bar hang 60 Russian KB swings / plank hold....
by Colin | Jan 20, 2019 | Blog / Workouts
A. 3-position snatch (high to low) – 5-6 sets at working weight, up to a moderately heavy weight. ONLY increase weight if your technique is good, i.e. you’re dropping under the bar, and not just muscling the weight up. Take the time to work on technique...
by Colin | Jan 19, 2019 | Blog / Workouts
A. D-ball ground-to-over-the-shoulder practice. B. 4 rounds for time of: 500 m row 10 overhead squats (135/95) The overhead squats should be relatively challenging, but not to the point that you’re taking more than 2 sets to get the work...
