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052516

Context: Practice Mobility: Shoulder (playlist video here) Strength: 7×1 Snatch 4 of 14 (7 sets of 1 reps, same weight across, approximately 70 – 80% max snatch). Super Set: 7×4 Supine Ring Row with a 2121 tempo Metabolic Conditioning: “Purple Rain“ 8 minute AMRAP (as…

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052416

Context:  Competition Mobility: Hip (playlist video here) Skill Practice Warm Up: 8 min to find your deepest 1 rep strict Handstand push up, or max reps at a fixed height (if you can go head to floor or lower) TEST: 1-1-1-1-1-1-1 Front Squat (7…

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052316

Context: Practice Mobility: Ankle (playlist video here) Metabolic Conditioning: “Sandbar Ahead” For Time. 2 Rounds. 1 Lap plate carry run (45lb / 25lb* / 15lb) – 1 plate held however Then 2 rounds 40′ Dumbbell suitcase walking lunge (50 / 30/ 20) –…

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052216

Context: Mental Toughness Mobility: Shoulder (playlist video here) Skill Practice Warm Up: Spend up to 10 min doing 8 sets of 4 ring dip, muscle up transition drills, or strict ring muscle ups (1-4 reps, but perfect form) Metabolic Conditioning: “Jackhammer Whooping” For time.…

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052116

Context:  Competition Mobility: Hip (playlist video here) Skill Practice Warm Up: Spend 8 minutes working up to a challenging weight Turkish Get up, at least 5 total reps per side. Strength: 3-3-3-3-3 Back squat (5 sets of 3 reps, increasing weight, max or above…

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052016

Context: Practice Mobility: Shoulder (playlist video here) Strength: 5x3 Snatch 3 of 14 (5 sets of 3 reps, same weight across, approximately 60 - 70% max snatch). Super Set: 5x8-12 Ring Row with a 2121 tempo Metabolic Conditioning: “Tabata Row…

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051916

Context: Practice Mobility: Ankle (playlist video here) Metabolic Conditioning: “Filthy Fifty“ (or “Dirty Thirty”) For time 50 Box jumps (24”, 20”,12”) 50 Jumping pull-ups 50 Kettlebell swings (35lbs, 26lbs,18lbs) Walking Lunge 50 steps 50 Knees to elbows 50 Push press…

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051816

Context:  Competition Mobility: Hip (playlist video here) Skill Practice Warm Up: Each minute on the minute (EMOTM) for 7 minutes perform 1 pause power clean (3 sec pause at the knee), and then 1 power clean and jerk (no pause). …

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051716

Context: Practice Mobility: Hip (playlist video here) Strength: 5x3 Front Box Squat 15 of 15 (5 sets of 3 reps, same weight across, as heavy as you can go! Testing front squat is next!). Video here. Super Set: 5x5 Strict…

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