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161220

Context: Mental Toughness Mobility: Shoulder (playlist video here) Gymnastic Strength: Include 4 sets of 3-5 skin the cats in your warm-up. Strength: 7 x 1 Squat Clean – 4 of 15 (7 sets of 1 rep, same weight across, approximately 70-80% of max) Super…

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161218

Context: Practice Mobility: Hip (playlist video here) ODD Strength: Spend 8 minutes working on Turkish Get ups, at least 4 per side. Strength: 5 x 3 Squat Clean – 3 of 15 (5 sets of 3 reps, same weight across, approximately 60-70% of max)…

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161217

Context:  Competition Mobility: Hip (playlist video here) & Shoulder (playlist video here) Metabolic Conditioning: “Rogue One” Max weight and then 4 rounds for time With a partner Spend 7 minutes working up to a max snatch sharing the same bar – 1 min…

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161216

Context:  Competition Mobility: Ankle (playlist video here) Metabolic Conditioning: “Plenty of Gas in the Tank” For time – 4 rounds for time. 40 minute time cap. 400m run (scaled: 200m) 20 wall ball (20lb/10ft, 14lb/9ft, 10lb/8ft) 15 burpees 10 dumbbell power snatch left…

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161215

Context: Practice Mobility: Hip (playlist video here) Strength: 1-1-1-1-1-1-1 Front Squat – TEST for new max! (7 sets of 1 rep, increase weight with each set) Super Set: 1-1-1-1-1-1-1 Weighted pull-up – TEST for new max! Metabolic Conditioning: “Beasley” 8 minute AMRAP (as many rounds…

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161214

Context: Practice Mobility: Ankle (playlist video here) Metabolic Conditioning: “The Shed” For Time Rope Climbs (3, 2, 6 rope lay downs)(scale up: 5 rope climbs) 600m Row (scale up: 1000m) 30 Overhead Squats (95lbs, 55lbs, 35lbs) 600m Run 7 steps right arm, 7…

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