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161202

Context:  Competition Mobility: Ankle (playlist video here) Strength: Spend 15 minutes building up to a 1RM Thruster out of the rack Metabolic Conditioning: “Helen of Troy” For time - 3 Rounds 12 ‘Heavy’ Thrusters (50-60% of 1RM) 21 Kettlebell Swings…

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161201

Context: Practice Mobility: Hip (playlist video here) Strength: 5x3 Front Box Squat - 12 of 15 (5 sets of 3 reps, same weight across, approximately 65-75% of max Front Squat) Super Set: 5x5 weighted strict pull up - or progression…

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161130

Context: Mental Toughness Mobility: Shoulder (playlist video here) Gymnastics Skill: Spend 10 minutes working handstand, handstand walking, and HSPU progressions.  Keep the HSPU strict until you can do at least one strict rep down to 1 abmat today. If you…

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161129

Context:  Competition Mobility: Hip (playlist video here) Gymnastic Strength: Spend 8 minutes working on ring dip and muscle up progressions. Strength/TEST: 1-1-1-1-1-1-1 Squat Clean (7 sets of 1 rep, increasing weight with each set) Metabolic Conditioning: "Smooth Lightning" For time…

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161128

Context: Practice Mobility: Hip (playlist video here) Strength: 6x2 Front Box Squat - 11 of 15 (6 sets of 2 reps, same weight across, approximately 65-75% of max Front Squat) Super Set: 6x4 weighted strict pull up - or progression…

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161127

Context: Practice Mobility: Shoulder (playlist video here) Strength endurance: EMOM7 3 Clean and Jerk. Spend 7 minutes performing 3 Power Clean and Jerk reps on the minute for 7 minutes @ ~55-65% Metabolic Conditioning: “Simple Man” In 8 minutes –…

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161126

Context: Competition Mobility: Hip (playlist video here) Strength:  7×1 Front Box Squat – 10 of 15 (7 sets of 1 rep, same weight across, approximately 65-75% of max Front Squat) Super Set:  7×3 weighted strict pull up – or progression…

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