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082516

Context: Competition Mobility: Ankle (playlist video here) Skill Practice Warm Up: Spend 8 min working up to a challenging pause snatch (2-3 sec pause at the knee) snatch + 1 overhead squat. Metabolic Conditioning: “”Ultimate Tuk Tuk” For Time. 10-8-6-4-2 power snatch (50% of…

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082416

Context: Practice Mobility: Hip (playlist video here) Skill Practice Warm Up: 4 sets of 8 hip extensions or glute ham raises (these can be done on the floor with a partner holding the feet if needed) Metabolic Conditioning: “30in to Freedom” For Time –…

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082316

Context: Practice Mobility: Hip (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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082216

Monday – August 22, 2016 – 082216 Context:  Competition Mobility: Shoulder (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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082116

Context: Practice Mobility: Hip (playlist video here) Metabolic Conditioning: “The Shed” For Time Rope Climbs (3 qty, 2 qty, 6 rope lay downs) 600m Row 30 Overhead Squats (45% of 1RM Snatch) 600m Run 30’ right arm, 30’ left arm dumbbell overhead walking…

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082016

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 Bench Press or Floor Press (5 sets of 3 reps, increasing weight with each set) Metabolic Conditioning: “Shoop“ 10 minute AMRAP (as many rounds as…

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081916

Context: Competition Mobility: Ankle (playlist video here) Skill Practice Warm Up: Spend 8 min working up to a challenging pause snatch (2-3 sec pause at the knee) snatch + 1 Overhead Squat. Metabolic Conditioning: “Evasion“ Cover as much distance as possible in 20 minutes…

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081816

Context: Mental Toughness Mobility: Hip (playlist video here) Skill Practice Warm Up: Spend 10 min working up to a challenging axle or single leg Deadlift.  For people looking for more volume, do 3 single leg deadlifts on each leg each minute on the…

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