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161111

Context:  Competition Mobility: Hip (playlist video here) Strength: 6×2 Front Box Squat – 5 of 15 (6 sets of 2 reps, same weight across, approximately 45-55% of max Front Squat) Super Set: 6×4 weighted strict pull up – or progression (6 sets of 4 reps, “across,”…

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161110

Context: Mental Toughness Mobility: Shoulder (playlist video here) Strength Endurance: EMOM8 4 Thrusters (from the floor) for 8 minutes with 50-60% (use Push Press weight if you do not know your 1RM Thruster). Metabolic Conditioning: “The Lawgiver“ For time – Performance & Athletic: 5…

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161109

Context: Practice Mobility: Shoulder (playlist video here) Strength: 2-2-2-2-2-2-2 Squat Snatch (7 sets of 2 reps, increasing weight with each set to max) Super Set: 2-2-2-2-2-2-2 weighted ring dip or progression (7 sets of 2 reps, increase difficulty with each set) Metabolic Conditioning: “Eleanor” 6…

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161108

Context:  Competition Mobility: Ankle (playlist video here) Strength/Skill: EMOM7 Split or Push Jerk at 60% of your 1RM (after a good warm up). Metabolic Conditioning: “Evasion“ Cover as much distance as possible in 20 minutes Row or run split as desired. You must perform…

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161107

Context: Practice Mobility: Hip (playlist video here) Gymnastic Strength: EMOM8 – 4-7 Kipping pull-ups OR 3-5 bar muscle-ups Strength: 7×1 Front Box Squat – 4 of 15 (7 sets of 1 rep, same weight across, approximately 45-55% of max Front Squat) Super Set: 7×3 weighted strict pull…

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161106

Context: Mental Toughness Mobility: Hip (playlist video here) Strength: 2-2-2-2-2-2-2 Power Clean (7 sets of 2 reps, increasing weight with each set to max) Super Set: 2-2-2-2-2-2-2 HSPU for depth (7 sets of 2 reps, increase difficulty with each set) Metabolic Conditioning: “None of Your…

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161105

Context:  Competition Mobility: Shoulder (playlist video here) Gymnastic Strength: Spend 8 minutes working on 3-4 sets of GHD sit ups and GHD sit up progressions. Metabolic Conditioning: “Cannonball Run” 17 minute AMRAP (As many rounds as possible) With a partner, one person working…

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