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053116

Context: Practice Mobility: Shoulder (playlist video here) Strength: 5x3 Snatch 6 of 14 (5 sets of 3 reps, same weight across, approximately 70 - 80% max snatch). Super Set: 5x6 Ring Row with a 2121 tempo Metabolic Conditioning: “Times Like These” 7 minute AMRAP (as…

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053016

Context: Mental Toughness  - The Navy Seal’s 40% Rule Mobility: Ankle (playlist video here) Metabolic Conditioning: “Murph” 1 mile run 100 pull ups 200 push ups 300 squats 1 mile run OR “Team Murph” With a partner, split the full…

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052916

Context: Practice Mobility: Hip (playlist video here) Skill Practice Warm Up: Spend 10 min working up to a challenging clean and jerk.  Plan on doing 6-10 sets, with 2-3 sets at the final weight (about 75-85% of your max). Metabolic Conditioning: “Lose Pitch” For…

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052816

Context: Practice Mobility: Hip (playlist video here) Strength: 6×2 Snatch 5 of 14 (6 sets of 2 reps, same weight across, approximately 70 – 80% max snatch). Super Set: 6×5 Ring Row with a 2121 tempo Metabolic Conditioning: “Dickey’s Barbecue” 10 minute AMRAP (as many…

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052716

Context:  Competition Mobility: Ankle (playlist video here) Skill Practice Warm Up: Spend 6 min working up to a max distance broad jump. Metabolic Conditioning: “Rus Helen” For time. 6 rounds Strict pull ups (6 or 3 bar muscle ups / 4 / 6 ring rows)…

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052615

Context: Mental Toughness Mobility: Shoulder (playlist video here) Skill Practice Warm Up: Spend 10 minutes working up to a challenging floor press for 3 reps.  Plan on doing 4-6 sets total. Metabolic Conditioning: “Little Red Corvette” 15 minute AMRAP (as many rounds as possible)…

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052516

Context: Practice Mobility: Shoulder (playlist video here) Strength: 7×1 Snatch 4 of 14 (7 sets of 1 reps, same weight across, approximately 70 – 80% max snatch). Super Set: 7×4 Supine Ring Row with a 2121 tempo Metabolic Conditioning: “Purple Rain“ 8 minute AMRAP (as…

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052416

Context:  Competition Mobility: Hip (playlist video here) Skill Practice Warm Up: 8 min to find your deepest 1 rep strict Handstand push up, or max reps at a fixed height (if you can go head to floor or lower) TEST: 1-1-1-1-1-1-1 Front Squat (7…

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052316

Context: Practice Mobility: Ankle (playlist video here) Metabolic Conditioning: “Sandbar Ahead” For Time. 2 Rounds. 1 Lap plate carry run (45lb / 25lb* / 15lb) – 1 plate held however Then 2 rounds 40′ Dumbbell suitcase walking lunge (50 / 30/ 20) –…

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