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161030

Context:  Competition Mobility: Hip (playlist video here) Strength: 6×2 Front Box Squat – 2 of 15 (6 sets of 1 reps, same weight across, approximately 40-50% of max Front Squat). Super Set: 6×4 weighted strict pull up – or progression (6 sets of 4…

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161029

Context: Practice Mobility: Hip (playlist video here) Skill Practice Warm Up: Spend 10 minutes working up a challenging (70-80% in this case) deadlift with a 1-3 inch deficit (standing on boards or plates). Alternatively, do 3 touch and go reps with a deficit…

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161028

Context: Practice Mobility: Shoulder (playlist video here) Skill Practice Warm Up: None (list of fun games to play here) Strength: 7×1 Push Press – 14 of 14 (7 sets of 1 rep, same weight across, as close to 100% of max or HIGHER if possible!)…

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161027

Context: Practice Mobility: Shoulder (playlist video here) Skill Practice Warm Up: Spend 8 minutes working up to a challenging split or push jerk out of the rack (80-90%). Alternatively, do 4 reps on the minute for 5 minutes at a much lighter load…

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161026

Context: Practice Mobility: Hip (playlist video here) Strength: 7×1 Front Box Squat – 1 of 15 (7 sets of 1 rep, same weight across, approximately 40-50% of max Front Squat). Super Set: 7×3 weighted strict pull up – or progression (7 sets of 2…

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161025

Context:  Competition Mobility: Ankle (playlist video here) Skill Practice Warm Up: Spend 10 minutes working up to a challenging pause squat clean (3 sec pause at the knee).  Plan on doing 2-3 reps at this weight. If you want more volume, do 3 reps…

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