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051616

Context: Practice Mobility: Ankle (playlist video here) Skill Practice Warm Up: Spend 10 minutes working up to a challenging pause power snatch (pause at knee 3 seconds) + overhead squat.  Plan on hitting the final weight for 2-3 sets. Metabolic…

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051516

Context:  Competition Mobility: Shoulder (playlist video here) Strength: 6×2 Snatch 2 of 14 (6 sets of 2 reps, same weight across, approximately 60 – 70% max snatch). Super Set: 6×8-12 Ring Row with a 2121 tempo Metabolic Conditioning: “Kudra” (keeping a prescribed weight since most…

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051416

Context: Practice Mobility: Shoulder (playlist video here) Skill Practice Warm Up: Spend 10 min working on pull up and kipping pull up progressions.  If ready, work on bar muscle ups.  Perform 5 sets of 5 reps of whatever progression you are working on.…

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051316

Context: Practice Mobility: Hip (playlist video here) Strength: 6×2 Front Box Squat 14 of 15 (6 sets of 2 reps, same weight across, approximately 95% – above base max front squat). Video here. Super Set: 6×4 Strict Handstand Push-ups (or progressions), for depth (video for…

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051216

Context: Practice Mobility: Shoulder (playlist video here) Strength: 3-3-3-3-3 Power Clean (5 sets of 3 reps, increasing weight, max or above max by last set) Super Set: 5×3 high box jumps (pick a decent height you can do for a set of 3, but…

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051116

Context: Practice Mobility: Shoulder (playlist video here) Strength: 7×1 Snatch 1 of 14 (7 sets of 1 reps, same weight across, approximately 60 – 70% max snatch). Super Set: 7x 8-12 Ring Row with a tempo of 2121 Metabolic Conditioning: “Soft Sand“ 7 minute AMRAP…

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051016

Context:  Competition Mobility: Ankle (playlist video here) Skill Practice Warm Up: Spend 10 min working up to a challenging (65-80%) clean and jerk. Metabolic Conditioning: “Who Made Who“ As many calories on the rower as possible. In 3 minutes 10 power clean and jerk (50%…

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050916

Context: Practice Mobility: Hip (playlist video here) Skill Practice Warm Up: 30 seconds on, 30 seconds off for 5 minutes of hollow rocks Strength: 7×1 Front Box Squat 13 of 15 (7 sets of 1 rep, same weight across, approximately 95% – above base…

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050816

Context: Mental Toughness Mobility: Hip (playlist video here) Metabolic Conditioning: “Ride the Hemp“ 18 minute AMRAP (as many rounds as possible) 1500m row (everyone) 2 min rest Then max rounds with the remaining time Rope climb (Performance: 2/ Athletic: 1* / Health: 4…

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