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022616

Context: Practice Mobility: Shoulder (playlist video here) Skill Practice Warm Up: Spend 10 minutes finding your max strict HSPU depth for 3 reps (find the depth you can go and get 3 clean reps) Strength: 1-1-1-1-1-1-1 Squat Clean – post test (7 sets of…

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022516

Context: Practice Mobility: Hip (playlist video here) Skill Practice Warm Up: Spend 10 minutes working up to a challenging power clean, push jerk, push jerk (yes, two jerks). Metabolic Conditioning: Max Effort Testing Choose 3 – 4 to test. We are testing cleans tomorrow, if…

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022416

Context: Competition Mobility: Ankle -for the pistols- (playlist video here) Metabolic Conditioning: “Mutiny at Sunset” Row (Performance: 1500m / Athletic: 1300m* / Health: 1000m) then 4 rounds: 8 supine ring rows (Health: feet on floor) 8 dumbbell hang power cleans (Performance: 45lb /…

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022216

Context: Practice Mobility: Hip (playlist video here) Skill Practice Warm Up: Spend 10 min working up to a challenging squat snatch plus overhead squat.  Plan on hitting that weight for 2-3 sets. Metabolic Conditioning: “Divergent“ 16 minute AMRAP (as many rounds as possible) 3…

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022116

Context: Competition Mobility: Shoulder (playlist video here) Skill Practice Warm Up: 3 sets of 5 ‘ring outs’ with a 3 second pause at the fully extended position. Strength: 6×2 Push Press – 2 of 14 (6 sets of 2 rep, same weight as Wednesday,…

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022016

Context: Practice Mobility: Shoulder (playlist video here) Skill Practice Warm Up: Spend 10 minutes working on handstand and handstand push up progressions.  Try to get 3 sets of 30-60 seconds of static holds or 3 sets of 5 reps going as deep as…

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021916

Context: Practice Mobility: Hip (playlist video here) Skill Practice Warm Up: none Strength: 6×2 Squat Clean – 14 of 14 (6 sets of 2 rep, same weight across – same as Wednesday, approximately 95-100% of max) Super Set: 6×4 half kneeling single arm dumbbell/kettlebell shoulder…

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021816

Context: Practice Mobility: Ankle (playlist video here) Skill Practice Warm Up: Spend 8 minutes on GHD sit ups and/or strict toes to bar progressions. If you have a rack with a pull up bar, you can put a barbell in the rack and…

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021716

Context: Practice Mobility: Shoulder (playlist video here) Strength: 7×1 Push Press – 1 of 14 (7 sets of 1 rep, same weight across, approximately 60% of max). Instructional Video Here. Super Set: 7×3 dumbbell lunge or split squat (7 sets of 3 reps, same weight…

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