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061116

Context:  Competition Mobility: Hip (playlist video here) Skill Practice Warm Up: Spend 8 minutes working up to a near max height box jump from seated or standing. Strength: 3 – 3 – 3 – 3 – 3 Front squat (5 sets of 3 reps…

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061016

Context: Practice  Mobility: Ankle (playlist video here) Skill Practice Warm Up: AFTER snatches, spend 5 minutes warming up your power clean to approximately 70-80% of your max (perform at least 4-6 total reps). Strength: 5×3 Snatch 9 of 14 (5 sets of 3 reps, same…

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060916

Context: Practice Mobility: 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 of motion ring dips, muscle up…

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060816

Context:  Competition Mobility: Shoulder (playlist video here) Strength: 2 – 2 – 2 – 2 – 2 – 2 – 2 Push Press (7 sets of 2 reps of ‘strong effort’, adjusting the load each set). Super Set: 7 sets of 3 ‘ring out’s…

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060716

Context: Practice Mobility: Ankle (playlist video here) Skill Practice Warm Up: Spend 10 min working up to a heavy deadlift with a 2″ deficit (standing on a 2″ spacer or bumper plate).  Only do deficit if you have the range of motion to…

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060616

Context: Practice Mobility: Shoulder (playlist video here) Skill Practice Warm Up: Spend 8 min working on Turkish Get Ups.  Perform at least 5 per side. Strength: 6×2 Snatch 8 of 14 (6 sets of 2 reps, same weight across, approximately 70 – 80% max…

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060516

Context:  Competition Mobility: Hip (playlist video here) Strength: 5 – 5 – 5 – 5 – 5 Back or box squat (5 sets of 5 reps of ‘strong effort’, adjusting the load each set). Super Set: 5 – 5 – 5 – 5 –…

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060416

Context: Practice Mobility: Ankle (playlist video here) Metabolic Conditioning: “The Bee Gees” Teams of 3, as many rounds as possible in 23 minutes. 60′ OH plate lunge (45lbs, 25lbs, 15lbs) 60 hip extensions 30 chest to bar pull ups 400m plate run (45lbs,…

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