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161226 – GYM CLOSED/HOME WORKOUT

Context:  Competition Mobility: Shoulder (playlist video here) Metabolic Conditioning: “Christmas Burpees“ For time 120 Burpees 30 Seconds On 30 Seconds Off Scaling Guide: 9 – 15 min, try to average about 10-12 per minute. Scale up: Perform a 15s plank during each rest. Coaching…

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161225 – GYM CLOSED/HOME WORKOUT

Context:  Competition Mobility: Shoulder (playlist video here) Metabolic Conditioning: “Christmas Burpees“ For time 120 Burpees 30 Seconds On 30 Seconds Off Scaling Guide: 9 – 15 min, try to average about 10-12 per minute. Scale up: Perform a 15s plank during each rest. Coaching…

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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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