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090516

Context: Practice Mobility: Shoulder (playlist video here) Strength: 1-1-1-1-1-1-1 Push Press (7 sets of 1 rep, increasing weight to max if possible) Super Set: 3-3-3-3-3-3-3 weighted pistols or progression (7 sets of 3 reps, increase weight for each set). Metabolic…

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090416

Context: Practice Mobility: Hip (playlist video here) Skill Practice Warm Up: Spend 10 min working on ring dip and muscle up progressions. Perform at least 5 sets of 3-5 reps of static ring support holds, partial range of motion ring dips, muscle up…

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090316

Context: Competition Mobility: Shoulder (playlist video here) Skill Practice Warm Up: Spend 10 minutes working up to a challenging (75-90%) power clean and jerk.  Plan on hitting the final weight for 2-3 sets. Metabolic Conditioning: “Grace for Cindy” – One person working at…

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090216

Context: Practice Mobility: Hip (playlist video here) Skill Practice Warm Up: 30s on, 30s off, for 5 minutes of hollow rocks Strength: 6×2 power clean – 9 of 14 (6 sets of 2 reps, same weight across, approximately 85-95% of max). Super Set: 6×4 ring…

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090116

Context: Practice Mobility: Shoulder (playlist video here) Skill Practice Warm Up: Each minute on the minute for 6 minutes, perform 20s of toes to bar (or appropriate progression).  Start each set with a couple strict if you can. Metabolic Conditioning: “Tchaikovsky’s No. 6“ For…

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083116

Context: Competition Mobility: Ankle (playlist video here) Strength: 3-3-3-3-3 Back Squat or Box Squat (5 sets of 3 reps, increasing weight to max if possible) Super Set: 3-3-3-3-3 single arm ring row (5 sets of 3 for each arm) Metabolic Conditioning: “Put the Top Down“…

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083016

Context: Practice Mobility: Shoulder (playlist video here) Skill Practice Warm Up: Spend 10 min working up to a challenging axle or single leg Deadlift.  For people looking for more volume, do 3 single leg deadlifts on each leg each minute on the minute…

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082916

Context: Mental Toughness Mobility: Hip (playlist video here) Strength: 7x1 power clean - 8 of 14 (7 sets of 1 rep, same weight across, approximately 85-95% of max). Super Set: 7x3 ring dip / ring push up (7 sets of…

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