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061716

Context:  Competition Mobility: Shoulder (playlist video here) Skill Practice Warm Up: Spend 8 min working up to a challenging thruster out of the rack. Plan on doing at least 5-7 ‘sets’ with increasing weight. Metabolic Conditioning: “A Whole Lotta Rosie“ 14 minute AMRAP (as…

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061616

Context: Mental Toughness Mobility: Shoulder (playlist video here) Strength: 6×2 Snatch 11 of 14 (6 sets of 2 reps, same weight across, approximately 80-90% max snatch). Super Set: 6×5-8 Ring Row with a 2121 tempo Metabolic Conditioning: “Ready or Not” In 7 minutes. 500m Row…

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061516

Context: Practice Mobility: Ankle (playlist video here) Skill Practice Warm Up: Spend 10 minutes performing 3 sets of GHD sit up progressions and sit ups (10-20 per set) Metabolic Conditioning: “Alena the Pure” For Time. 3 Rounds 12 push press (50% of 1RM) 21…

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061416

Context:  Competition Mobility: Hip (playlist video here) Skill Practice Warm Up: Spend extra time warming up and prepping for Back squats. Strength: 1 – 1 – 1 – 1 – 1 – 1 – 1 Back squat (7 sets of 1 reps of ‘strong…

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061316

Context: Practice Mobility: Hip (playlist video here) Skill Practice Warm Up: None. Try our ‘Bear Ninja Hunter’ Game! Strength: 7×1 Snatch 10 of 14 (7 sets of 1 rep, same weight across, approximately 80-90% max snatch). Super Set: 7x 4-6 Ring Row with a 2121 tempo…

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061216

Context: Practice Mobility: Shoulder (playlist video here) Skill Practice Warm Up: Spend 8 min working up to a challenging (85% + ) strict press.  Plan on doing at least 5-8 ‘sets’. Metabolic Conditioning: “All Eyez on Me” For time. 5 rounds 100m suitcase carry…

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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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