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041016

Context: Practice Mobility: Ankle (playlist video here) Skill Practice: Spend 8 min working up to a challenging 3 rep weighted strict pull up Metabolic Conditioning: “Wake Up Little Suzie“ 15 minute AMRAP (as many reps as possible) 200m run with medicine ball (Performance: 20lb…

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040916

Context: Practice Mobility: Hip (playlist video here) Skill Practice Warm Up: Spend 10 min working up to a challenging 3 rep overhead squat. Metabolic Conditioning: “Rolling on Dubs DOUBLED” For time, with a partner (one working at person at a time) 44 Overhead Squats…

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040816

Context:  Competition Mobility: Shoulder (playlist video here) Skill Practice Warm Up: 4 rounds of max time L sit (or progression) Strength: 1-1-1-1-1-1-1 Push Press (7 sets of 1 rep, increasing weight, max/above max load by last set). Metabolic Conditioning: “Drago’s Jab“ For time. Performance/Athletic*: 4…

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040716

Context: Practice Mobility: Hip (playlist video here) Strength: 5×3 Front Box Squat 3 of 15 (5 sets of 3 reps, same weight across, approximately 60-70% of max front squat). Video here. Super Set: 5×5 Strict Handstand Push-ups (or progressions), for depth (video for reference, but…

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040616

Context: Practice Mobility: Shoulder (playlist video here) Metabolic Conditioning: “Let It Be“ 15 minute AMRAP (as many rounds as possible) 4 muscle-ups (Athletic*: Band assisted muscle ups, Health: 4 pull ups + 4 strict push ups) 12 ‘heavy’ American kettlebell swings (Performance: 70lbs, Athletic*:…

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040516

Context:  Competition Mobility: Shoulder (playlist video here) Skill Practice Warm Up: Spend 10 minutes working up to a challenging jerk out of the rack. Metabolic Conditioning: “Mermaid’s Dilemma“ For Time Row (Performance: 1000m, Athletic*: 800m, Health: 700m) 15 hang power snatches (Performance: 115lbs, Athletic*:…

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040416

Context: Practice Mobility: Hip (playlist video here) Skill Practice Warm Up: Each minute on the minute perform 30s of hollow rocks for 5 minutes. Strength: 2-2-2-2-2-2-2 Power Clean (7 sets of 2 rep, increasing weight, max/above max load by last set). Super Set: 7×3 dumbbell…

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040316

Context: Practice Mobility: Hip (playlist video here) Skill Practice: Spend 8 min working on GHD or Med Ball sit up progressions.  Perform 4 sets of 10 reps. Strength: 6x2 Front Box Squat 2 of 15 (6 sets of 2 reps, same weight across, approximately…

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040216

Context: Mental Toughness  - What are you responsible for? Eric Greitens on Resiliance Mobility: Ankle (playlist video here) Skill Practice Warm Up: Spend 8 min working on Turkish Get Ups.  At least 5 per side. Metabolic Conditioning: “Grounded Helen”: 3 rounds for max reps of Double Unders…

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