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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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050716

Context: Practice Mobility: Hip (playlist video here) Strength: 5×3 Front Box Squat 12 of 15 (5 sets of 3 reps, same weight across, approximately 90-100% of max front squat). Video here. Super Set: 5×5 Strict Handstand Push-ups (or progressions), for depth (video for reference, but…

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050616

Context: Practice Mobility: Ankle (playlist video here) Skill Practice Warm Up: Spend 10 min working up to a challenging axle or single leg Deadlift Metabolic Conditioning: “Ring Ding Dong“ 13 minute AMRAP (As many rounds as possible) 7 deadlifts (60% of 1RM) 7 strict…

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050516

Context:  Competition Mobility: Hip (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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050416

Context: Practice Mobility: Shoulder (playlist video here) Skill Practice Warm Up: Spend 10 minutes working on skin the cat progressions.  Perform 3-5 sets of 3-5 reps as strict as possible. Metabolic Conditioning: “Red Hot Moon“ For time. 4 rounds. 14 Push press (Performance: 50% of…

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050316

Context: Practice Mobility: Hip (playlist video here) Skill Practice Warm Up: Spend 8 min working up to a challenging overhead squat set of 3 (out of the rack). Strength: 6×2 Front Box Squat 11 of 15 (6 sets of 2 reps, same weight across,…

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050216

Context:  Competition Mobility: Hip (playlist video here) Skill Practice Warm Up: Spend 8 minutes warming up and then doing 3-4 sets of strict pull ups to (or near) failure. Strength: 1-1-1-1-1-1-1 Snatch (7 sets of 1 rep, increasing weight, max or above max by…

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