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090116

Context: Practice Mobility: Shoulder (playlist video here) Skill Practice Warm Up: Each minute on the minute for 6 minutes, perform 20s of toes to bar (or appropriate progression).  Start each set with a couple strict if you can. Metabolic Conditioning: “Tchaikovsky’s No. 6“ For…

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083116

Context: Competition Mobility: Ankle (playlist video here) Strength: 3-3-3-3-3 Back Squat or Box Squat (5 sets of 3 reps, increasing weight to max if possible) Super Set: 3-3-3-3-3 single arm ring row (5 sets of 3 for each arm) Metabolic Conditioning: “Put the Top Down“…

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083016

Context: Practice Mobility: Shoulder (playlist video here) Skill Practice Warm Up: Spend 10 min working up to a challenging axle or single leg Deadlift.  For people looking for more volume, do 3 single leg deadlifts on each leg each minute on the minute…

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082916

Context: Mental Toughness Mobility: Hip (playlist video here) Strength: 7x1 power clean - 8 of 14 (7 sets of 1 rep, same weight across, approximately 85-95% of max). Super Set: 7x3 ring dip / ring push up (7 sets of…

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082816

Context: Competition Mobility: Hip (playlist video here) & Shoulder (playlist video here) Strength: 3-3-3-3-3 Overhead Squat (5 sets of 3 reps, increasing weight to max if possible) Super Set: 10-20 seconds of hollow rocks between each set Metabolic Conditioning: “Soft Sand“ 7 minute AMRAP (as…

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082716

Context: Practice Mobility: Shoulder (playlist video here) Metabolic Conditioning: “Les Trois“ 25 minute AMRAP (as many rounds as possible) Teams of 3, one person working at a time (except the carries) 30 back squat (135lb / 85lb/ 55lb) 200m plate run (45lb x 2,…

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082616

Context: Practice Mobility: Hip (playlist video here) Skill Practice Warm Up: 5 sets of 3 ‘ring outs’ – video Strength: 5×3 power clean – 7 of 14 (5 sets of 3 reps, same weight across, approximately 80-85% of max). Super Set: 5×5 ring dip / ring…

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082516

Context: Competition Mobility: Ankle (playlist video here) Skill Practice Warm Up: Spend 8 min working up to a challenging pause snatch (2-3 sec pause at the knee) snatch + 1 overhead squat. Metabolic Conditioning: “”Ultimate Tuk Tuk” For Time. 10-8-6-4-2 power snatch (50% of…

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082416

Context: Practice Mobility: Hip (playlist video here) Skill Practice Warm Up: 4 sets of 8 hip extensions or glute ham raises (these can be done on the floor with a partner holding the feet if needed) Metabolic Conditioning: “30in to Freedom” For Time –…

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082316

Context: Practice Mobility: Hip (playlist video here) Skill Practice Warm Up: Spend 10 minutes working on handstand and handstand push up progressions.  Try to get 3 sets of 30-60 seconds of static holds or 3 sets of 5 reps going as deep as…

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