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042916

Context:  Competition Mobility: Hip (playlist video here) Skill Practice Warm Up: Spend 8 min working up to a max strict weighted pull up Strength: 7×1 Front Box Squat 10 of 15 (7 sets of 1 rep, same weight across, approximately 90-100% of max front…

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042816

Context: Practice Mobility: Ankle (playlist video here) Skill Practice Warm Up: Spend 10 minutes working up to a challenging pause power snatch (pause at knee 3 seconds) + overhead squat.  Plan on hitting the final weight for 2-3 sets. Metabolic Conditioning: “You Only Live…

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042716

Context: Practice Mobility: Hip (playlist video here) Skill Practice Warm Up: Spend 10 minutes working up to a challenging overhead lunge for 30'.  Use the front rack if doing weight overhead is an issue. Strength: 5x3 Front Box Squat 9 of 15 (5 sets…

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042616

Context:  Competition Mobility: Shoulder (playlist video here) Skill Practice Warm Up: Spend 10 min working up to a challenging push jerk out of the rack.  Plan on performing at least 2-3 sets at the final weight. Metabolic Conditioning: “Reckless Recluse”…

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042516

Context: Practice Mobility: Hip (playlist video here) Skill Practice Warm Up: 8 sets of 4 ring dip, muscle up transition drills, or ring muscle ups (1-4 reps, but perfect form) Strength: 6x2 Front Box Squat 8 of 15 (6 sets…

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041716

Context:  Competition Mobility: Shoulder (playlist video here) Skill Practice: Spend 10 min working up to a challenging squat snatch plus overhead squat.  Plan on hitting that weight for 2-3 sets. Metabolic Conditioning: “Manila Embrace“ As many reps as possible In 3 minutes: Rope climb…

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041616

Context: Practice Mobility: Hip (playlist video here) Strength: 6×2 Front Box Squat 5 of 15 (6 sets of 2 rep, same weight across, approximately 75-85% of max front squat). Video here. Super Set: 6×4 Strict Handstand Push-ups (or progressions), for depth (video for reference, but…

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041516

Context: Practice Mobility: Shoulder (playlist video here) Metabolic Conditioning: “Captain Jack Sparrow“ For time. 1000m Row 25 Push Presses (Performance: 75lbs, Athletic*: 55lbs, Health: 33lbs) 50’ Walking Lunge 25 Toes-to-Bar 50’ walking lunge 25 push presses (same weight) 1000m row *Women’s “As Prescribed”…

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041416

Context:  Competition Mobility: Ankle (playlist video here) and Hip (playlist video here) Skill Practice Warm Up: Spend 10 minutes working up to a challenging power clean and jerk. Metabolic Conditioning: “Road Trip“ For time 15 Squat Snatches (Performance: 95lbs, Athletic*: 65lbs, Health: 35lbs Kettlebell…

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