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161106

Context: Mental Toughness Mobility: Hip (playlist video here) Strength: 2-2-2-2-2-2-2 Power Clean (7 sets of 2 reps, increasing weight with each set to max) Super Set: 2-2-2-2-2-2-2 HSPU for depth (7 sets of 2 reps, increase difficulty with each set) Metabolic Conditioning: “None of Your…

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161105

Context:  Competition Mobility: Shoulder (playlist video here) Gymnastic Strength: Spend 8 minutes working on 3-4 sets of GHD sit ups and GHD sit up progressions. Metabolic Conditioning: “Cannonball Run” 17 minute AMRAP (As many rounds as possible) With a partner, one person working…

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161104

Context: Practice Mobility: Shoulder (playlist video here) Strength TEST: 1-1-1-1-1-1-1 Push Press TEST (7 sets of 1 rep, increasing weight with each set, close to 100% of max or HIGHER if possible!) Super Set: 3-3-3-3-3-3-3 Weighted Pistols (or progression) Metabolic Conditioning: “Meriadoc“ 7 minute AMRAP (as many…

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161103

Context: Practice Mobility: Hip (playlist video here) Gymnastic Strength: Spend 10 minutes working on ring dip and muscle up progressions. Metabolic Conditioning: “Diesel Power“ 17 minute AMRAP (as many rounds as possible) 7 ‘heavy’ power clean (60%-65% of 1RM) Ring dips (7 reps, 4…

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161102

Context:  Competition Mobility: Shoulder (playlist video here) Strength Endurance: EMOM do 2 reps of a pause (2-3 seconds at the knees) squat snatch on the minute for 6 minutes at 50-60%. Metabolic Conditioning: “Never Ending Half Jackie” or “5 Round Half Jackie” For…

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110116

Context: Practice Mobility: Hip (playlist video here) Strength: 5×3 Front Box Squat – 3 of 15 (5 sets of 3 reps, same weight across, approximately 40-50% of max Front Squat) Super Set: 5×5 weighted strict pull up – or progression (5 sets of 5 reps, “across,”…

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103116

Context: Practice Metabolic Conditioning: “FRIGHT Gone Bad” (Same as FGB, but wear a costume for Halloween) As many reps as possible – 3 rounds Three rounds of: 1min Wall-ball, (20lb/10ft, 14lb/10ft, 10lb/10ft) 1min Muscle Clean, (75lbs, 55lbs, 45lbs) 1min Box Jump, (20″,12″)…

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