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012716

Mobility: Shoulder (playlist video here) Skill Practice Warm Up: Spend 8 minutes and perform 2 sets of max strict chest-to-bar and 2 sets of max strict chin-ups Metabolic Conditioning: The New Creed For time 10-8-6-4-2 Hang power snatch (Performance: 115lb / Athletic: 65lb*…

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012616

Context: Practice Mobility: Hip (playlist video here) Strength: 5×3 Squat Clean or Pause Clean – 6 of 14 (Same weight as Saturday – approximately 80% of max, 5 sets of 3 reps, “across,” same weight for each set) Super Set:…

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012516

Context: Mental Toughness Mobility: Shoulder (playlist video here) Strength: 3-3-3-3-3 bench press or floor press (5 sets of 3, increasing weight) Metabolic Conditioning: “Diane” For time (21-15-9 reps) Deadlift (Performance: 225lb, Athletic: 155lb*, Health: 95lb) Kipping Handstand Push-ups (Performance: 21-15-9,…

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012416

Context: Competition Mobility: Hip Skill Practice Warm Up: None Strength: none Super Set: none Metabolic Conditioning: “Evasion” Cover as much distance as possible in 20 minutes Row or run split as desired.  

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012316

Context: Practice Mobility: Shoulder Skill Practice Warm Up: None Strength: 6×2 Squat Clean or Pause Clean – 5 of 14 (Same weight as Wednesday – approximately 80% of max, 6 sets of 2 reps, “across,” same weight for each set) Super Set: 6×4 half kneeling…

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012216

Context: Practice Mobility: Ankle Skill Practice Warm Up: Spend 8 min working up to a challenging OHS for 3 reps (out of the rack) OR spend the time working up to a heavy front squat (if you missed the test on Tuesday). Strength: None.…

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012016

Context: Practice Mobility: Shoulder Skill Practice Warm Up: None Strength: 7×1 Squat Clean or Pause Clean – 4 of 14 (increase weight from Saturday – approximately 80% of max, 7 sets of 1 rep, “across,” same weight for each set) Super Set: 7×3 half kneeling single arm…

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011916

Context: Mental Toughness Mobility: Hip Skill Practice Warm Up: Spend 10 min testing your 1 rep max ring dip (strict) and max set of kipping ring dips. Strength: 1-1-1-1-1-1-1 Front Squat  – max effort testing (increase weight with each set) Super Set: none Metabolic Conditioning: “Peregrin”…

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011816

Context: Competition Mobility: Shoulder Skill Practice Warm Up: Spend 10 minutes on Handstands and HSPU progressions Strength: none Super Set: none Metabolic Conditioning: “This is my bumper. There are many like it, but this one is mine…” 20 minute AMRAP (As many rounds as possible) with a…

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011716

Context: Practice Mobility: Shoulder Skill Practice Warm Up: Spend 8 min working up to a challenging pause snatch (2-3 sec pause at the knee, full squat snatch) + 1 Overhead Squat. Strength: none Super Set: none Metabolic Conditioning: “Mustang Sally” For time Performance/Athletic: 5 rounds*, Health:…

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