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062316

Context:  Competition Mobility: Shoulder (playlist video here) Skill Practice Warm Up: Spend 10 minutes working on handstand and HSPU progressions. Metabolic Conditioning: For time “Jackie“ 1000m Row 50 thrusters (45lbs, 35lbs) 30 pull-ups (ring row) OR “Jacked Jackie” 1000m Row,…

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062216

Context: Practice Mobility: Hip (playlist video here) Skill Practice Warm Up: Spend 8 minutes practicing kip progressions for pull ups and/or bar muscle ups. If you have pull ups or muscle ups down, do 2-4 medium sized sets focusing on…

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062116

Context: Practice Mobility: Shoulder (playlist video here) Metabolic Conditioning: “Red Fleetside” For time. 4 rounds, 3 rounds 7 power snatch (50% of 1RM) 7 dumbbell push press (Performance: 45lb / Athletic: 30lb* / Health: 20lb) 100m (bumper plate farmer carry…

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062016

Context:  Competition Mobility: Hip (playlist video here) Strength: 7x1 Snatch 13 of 14 (7 sets of 1 rep, same weight across, approximately 90-95% max snatch). Super Set: 7x4-8 Ring Row with a 2121 tempo Metabolic Conditioning: ‘Furious Frigate” 7 minute…

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061916

Context: Practice Mobility: Shoulder (playlist video here) Skill Practice Warm Up: Starting light, spend 10 min working up to a challenging barbell floor press single.  Then plan on doing that weight for 2-3 sets.  Overall, you should be doing 1…

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061816

Context: Practice Mobility: Hip (playlist video here) Skill Practice Warm Up: None (list of fun games to play here) Strength: 5x3 Snatch 12 of 14 (5 sets of 3 reps, same weight across, approximately 80-90% max snatch). Super Set: 5x7-9…

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061716

Context:  Competition Mobility: Shoulder (playlist video here) Skill Practice Warm Up: Spend 8 min working up to a challenging thruster out of the rack. Plan on doing at least 5-7 ‘sets’ with increasing weight. Metabolic Conditioning: “A Whole Lotta Rosie“ 14 minute AMRAP (as…

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061616

Context: Mental Toughness Mobility: Shoulder (playlist video here) Strength: 6×2 Snatch 11 of 14 (6 sets of 2 reps, same weight across, approximately 80-90% max snatch). Super Set: 6×5-8 Ring Row with a 2121 tempo Metabolic Conditioning: “Ready or Not” In 7 minutes. 500m Row…

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061516

Context: Practice Mobility: Ankle (playlist video here) Skill Practice Warm Up: Spend 10 minutes performing 3 sets of GHD sit up progressions and sit ups (10-20 per set) Metabolic Conditioning: “Alena the Pure” For Time. 3 Rounds 12 push press (50% of 1RM) 21…

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