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071816

Context: Practice Mobility: Hip (playlist video here) Skill Practice Warm Up: 5 sets of 3 ‘ring outs‘ (Think ‘ab wheel’ on the rings) Strength: 8×1 back or box squat – 8 of 13 (8 sets of 1 rep, same weight across, approximately 85-95% of max).…

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071716

Context: Practice Mobility: Hip (playlist video here) Strength: 2-2-2-2-2-2-2 Power Clean (7 sets of 2 reps, increasing weight to max). Super Set: 7×3 strict handstand push-ups for depth (or whatever progression toward HSPU that makes sense) Metabolic Conditioning: “Wayward Son“ 7 minute AMRAP (as many…

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071616

Context:  Competition Mobility: Shoulder (playlist video here) Skill Practice Warm Up: Spend 10 minutes working up to a challenging (75-90%) push jerk or split jerk out of the rack. Use jerk blocks if you have them.  Plan on hitting the final weight for…

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071516

Context: Practice Mobility: Hip (playlist video here) Skill Practice Warm Up: Spend 8 minutes practicing kip progressions for pull ups and/or bar muscle ups. If you have pull ups or muscle ups down, do 2-4 medium sized sets focusing on efficiency and form.…

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071416

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. Metabolic Conditioning: “Captain Jack Sparrow“ For time. 1000m Row 25 Push Presses (40% of 1RM) 50’ Walking Lunge 25…

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071316

Context:  Competition Mobility: Hip (playlist video here) Skill Practice Warm Up: Spend 10 minutes working up to a challenging squat clean and jerk (75-90%) or power clean + front squat + jerk.  For more volume, do 2 reps on the minute for 8…

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071216

Context: Practice Mobility: Ankle (playlist video here) Skill Practice Warm Up: Each minute on the minute (EMOTM) for 5 min, 30s of hollow rocks Strength: 2-2-2-2-2-2-2 Power Snatch (7 sets of 2 reps, increasing weight to max). Super Set: 3-3-3-3-3-3-3 ring-dip or weighted ring-dip (7…

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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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