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161026

Context: Practice Mobility: Hip (playlist video here) Strength: 7×1 Front Box Squat – 1 of 15 (7 sets of 1 rep, same weight across, approximately 40-50% of max Front Squat). Super Set: 7×3 weighted strict pull up – or progression (7 sets of 2…

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161025

Context:  Competition Mobility: Ankle (playlist video here) Skill Practice Warm Up: Spend 10 minutes working up to a challenging pause squat clean (3 sec pause at the knee).  Plan on doing 2-3 reps at this weight. If you want more volume, do 3 reps…

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161024

Context: Practice Mobility: Shoulder (playlist video here) Skill Practice Warm Up: 30s on 30s off of double under practice and jump rope drills, 5 rounds. Strength: 5×3 Push Press – 13 of 14 (5 sets of 3 reps, same weight across, approximately 90-100% of…

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102316

Context: Practice Mobility: Hip (playlist video here) Skill Practice Warm Up: Spend 8 minutes practicing Turkish Get Ups, doing at least 4 per side. Strength: 3-3-3-3-3 Back or Box Squat (5 sets of 3 reps, increase weight with each set) Super Set: 5×3 single arm…

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102216

Context: Mental Toughness Mobility: Hip (playlist video here) & Shoulder (playlist video here) Skill Practice Warm Up: Spend 8 minutes working up to a challenging power clean and jerk. Metabolic Conditioning: GRACE (For time – Scaling Guide: 3-6 min. 7 min time cap)…

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102116

Context: Practice Mobility: Ankle (playlist video here) Metabolic Conditioning: “Pass That Bottle” For time. 2 rounds 5 bar muscle-ups (4/3 ring muscle-ups), 15 jumping chest to bar pull ups Row (1100m, 1000m, 900m) Then 3 rounds: 40′ walking lunge 8 supine ring rows…

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102016

Context:  Competition Mobility: Shoulder (playlist video here) Skill Practice Warm Up: Spend 6 minutes working on 4 sets of L-hangs. Use a progression that allows for 10-30s per set Strength: 6×2 Push Press – 12 of 14 (6 sets of 2 rep, same weight…

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