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020416

Context: Practice Mobility: Hip (playlist video here) Skill Practice Warm Up: Spend 10 minutes working on ring dip and muscle up progressions (rings). Metabolic Conditioning: “Cold Blooded” 16 minutes AMRAP (as many rounds as possible) 8 shoulder press (Performance: 115lbs, Athletic*: 65lbs,…

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020316

Context: Practice Mobility: Shoulder (playlist video here) Skill Practice Warm Up: Spend 8 min working on strict toes to bar progressions (2-4 sets of 5-10 reps) Strength: 5×3 Squat Clean or Pause Clean – 9 of 14 (same weight as Monday – approximately 85-90%…

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020216

Context: Competition Mobility: Ankle (playlist video here) Skill Practice Warm Up: After a good dynamic warm up, spend 8 min working up to a max height box jump from standing and/or sitting. Metabolic Conditioning: “Backwards Christine Takes a Break” For Time,…

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012716

Mobility: Shoulder (playlist video here) Skill Practice Warm Up: Spend 8 minutes and perform 2 sets of max strict chest-to-bar and 2 sets of max strict chin-ups Metabolic Conditioning: The New Creed For time 10-8-6-4-2 Hang power snatch (Performance: 115lb / Athletic: 65lb*…

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011016

Context: Practice Mobility: Shoulder Skill Practice Warm Up: none Strength: 7x1 Front Squat - 14 of 15 (Increase weight from Wednesday, 7 sets of 1 rep, “across,” same weight for each set) Super Set: 7x3 strict ring dip or weighted ring dip, last set 3+…

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010916

Context: Competition Mobility: Hip Skill Practice Warm Up: Spend 8 min working up to a challenging single arm/single leg deadlift. Strength: none Super Set: none Metabolic Conditioning: “Slogging in the Swamp” (with a partner) 11 minutes for max row calories Starting at minute 0:00, each minute, both…

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