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161129

Context:  Competition Mobility: Hip (playlist video here) Gymnastic Strength: Spend 8 minutes working on ring dip and muscle up progressions. Strength/TEST: 1-1-1-1-1-1-1 Squat Clean (7 sets of 1 rep, increasing weight with each set) Metabolic Conditioning: "Smooth Lightning" For time…

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161128

Context: Practice Mobility: Hip (playlist video here) Strength: 6x2 Front Box Squat - 11 of 15 (6 sets of 2 reps, same weight across, approximately 65-75% of max Front Squat) Super Set: 6x4 weighted strict pull up - or progression…

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161127

Context: Practice Mobility: Shoulder (playlist video here) Strength endurance: EMOM7 3 Clean and Jerk. Spend 7 minutes performing 3 Power Clean and Jerk reps on the minute for 7 minutes @ ~55-65% Metabolic Conditioning: “Simple Man” In 8 minutes –…

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161126

Context: Competition Mobility: Hip (playlist video here) Strength:  7×1 Front Box Squat – 10 of 15 (7 sets of 1 rep, same weight across, approximately 65-75% of max Front Squat) Super Set:  7×3 weighted strict pull up – or progression…

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161123

Context: Competition Mobility: Hip (playlist video here) Strength:  5×3 Front Box Squat – 9 of 15 (5 sets of 3 reps, same weight across, approximately 55-65% of max Front Squat) Super Set:  5×5 weighted strict pull up – or progression…

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161122

Context: Practice Mobility: Shoulder (playlist video here) Strength Endurance: EMOM8 – Spend 10 minutes performing 3 reps of a squat clean on the minute for 10 minutes at approximately 65-75% of 1RM. Metabolic Conditioning: “Drunken Sailor Down Below” AMRAP (as…

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161119

Context: Practice Mobility: Hip (playlist video here) Metabolic Conditioning: “Artie” – HEROWOD Complete as many rounds as possible in 20 minutes of: 5 pull-ups 10 push-ups 15 squats 5 pull-ups 10 thrusters, (95/65/55) Coaching Tips: Be sure to watch your pace to start.…

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