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161223

Context: Practice Mobility: Shoulder (playlist video here) Core Strength: Include 4 x :30 L Hangs in your warm up Strength: 6 x 2 Squat Clean – 5 of 15 (6 sets of 2 reps, same weight across, approximately 70-80% of max) Super Set: 6 x…

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161222

Context:  Competition Mobility: Hip (playlist video here) Strength: 3-3-3-3-3 deadlift (5 sets of 3 reps, increasing weight with each load) Metabolic Conditioning: “Alligator Arms” For time – 5 rounds 8 Deadlifts (55-65% of 1RM) 8 ring push ups 40′ walking lunge 18 Wall ball…

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161221

Context: Practice Mobility: Hip (playlist video here) Skill Practice Warm Up: Spend 8 minutes working on kipping swings, aimed at pull ups and bar muscle ups Strength: 3-3-3-3-3 back squat (5 sets of 3 reps, increasing weight with each load) Super Set: 5-5-5-5-5 single arm…

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161220

Context: Mental Toughness Mobility: Shoulder (playlist video here) Gymnastic Strength: Include 4 sets of 3-5 skin the cats in your warm-up. Strength: 7 x 1 Squat Clean – 4 of 15 (7 sets of 1 rep, same weight across, approximately 70-80% of max) Super…

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161218

Context: Practice Mobility: Hip (playlist video here) ODD Strength: Spend 8 minutes working on Turkish Get ups, at least 4 per side. Strength: 5 x 3 Squat Clean – 3 of 15 (5 sets of 3 reps, same weight across, approximately 60-70% of max)…

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161217

Context:  Competition Mobility: Hip (playlist video here) & Shoulder (playlist video here) Metabolic Conditioning: “Rogue One” Max weight and then 4 rounds for time With a partner Spend 7 minutes working up to a max snatch sharing the same bar – 1 min…

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161216

Context:  Competition Mobility: Ankle (playlist video here) Metabolic Conditioning: “Plenty of Gas in the Tank” For time – 4 rounds for time. 40 minute time cap. 400m run (scaled: 200m) 20 wall ball (20lb/10ft, 14lb/9ft, 10lb/8ft) 15 burpees 10 dumbbell power snatch left…

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