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071116

Context: Mental Toughness Mobility: Hip (playlist video here) Strength: 7×2 back or box squat – 6 of 13 (7 sets of 2 reps, same weight across, approximately 80-85% of max). Super Set: 7×4 half kneeling single arm dumbbell/kettlebell shoulder press (7 sets of 4…

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071016

Context:   Competition Mobility: Shoulder (playlist video here) Skill Practice Warm Up: Spend 10 min working up to a challenging squat clean (about 75-90% of max). Plan on hitting the final weight for 2-3 ‘sets’.  For those wanting additional volume, do 3 on…

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070916

Context: Practice Mobility: Hip (playlist video here) Strength: 8×1 back or box squat – 5 of 13 (8 sets of 1 rep, same weight across, approximately 80-85% of max). Super Set: 8×2 half kneeling single arm dumbbell/kettlebell shoulder press (8 sets of 2 reps,…

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070816

Context: Practice Mobility: Shoulder (playlist video here) Skill Practice Warm Up: Each minute on the minute for 6 minutes, perform 3 hang power snatches (above the knee).  Adjust the load up or down each minute if needed. Metabolic Conditioning: “Helen“ – For time, 3…

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070716

Context:  Competition Mobility: Hip (playlist video here) & Ankle (playlist video here) Skill Practice Warm Up: Spend 10 min working on ring dip and muscle up progressions. Perform at least 5 sets of 3-5 reps of static ring support holds, partial range…

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070616

Context: Practice Mobility: Shoulder (playlist video here) Skill Practice Warm Up: None (list of fun games to play here) Strength: 3-3-3-3-3 Shoulder Press (5 sets of 3 reps, increasing weight, try to hit max/above max). Super Set: 7×2 strict weighted pull-up Metabolic Conditioning: “Ataturk“ 7 minute AMRAP…

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070516

Context: Mental Toughness Mobility: Hip (playlist video here) Strength: 6×3 back or box squat – 4 of 13 (6 sets of 3 reps, same weight across, approximately 70-80% of max). Super Set: 6×5 half kneeling single arm dumbbell/kettlebell shoulder press (6 sets of 5…

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070416 – 4th of July HEROWOD

Context: Competition Mobility: Shoulder & hip (playlist video here) Metabolic Conditioning: “Holleyman” 30 rounds for time of: 5 Wall ball shots, (20/15/10) 3 Handstand push-ups (floor, 1 AbMAT, Strict DB Press) 1 Power clean, (80%, 75%, 70%) Scaling guide: 25-35 minutes Coaching Tips: Be…

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070316

Context: Practice Mobility: Hip (playlist video here) Skill Practice Warm Up: Spend 8 min working up to a near max height box jump from seated or standing. Strength: 2 – 2 – 2 – 2 – 2 – 2 – 2 Deadlift (7 sets…

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