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022316

Context: Practice Mobility: Shoulder (playlist video here) Strength: 5×3 Push Press – 3 of 14 (5 sets of 3 reps, same weight across, approximately 60% of max). Instructional Video Here. Super Set: 5×5 dumbbell lunge or split squat (5 sets…

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022216

Context: Practice Mobility: Hip (playlist video here) Skill Practice Warm Up: Spend 10 min working up to a challenging squat snatch plus overhead squat.  Plan on hitting that weight for 2-3 sets. Metabolic Conditioning: “Divergent“ 16 minute AMRAP (as many rounds as possible) 3…

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022116

Context: Competition Mobility: Shoulder (playlist video here) Skill Practice Warm Up: 3 sets of 5 ‘ring outs’ with a 3 second pause at the fully extended position. Strength: 6×2 Push Press – 2 of 14 (6 sets of 2 rep, same weight as Wednesday,…

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022016

Context: Practice Mobility: Shoulder (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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021916

Context: Practice Mobility: Hip (playlist video here) Skill Practice Warm Up: none Strength: 6×2 Squat Clean – 14 of 14 (6 sets of 2 rep, same weight across – same as Wednesday, approximately 95-100% of max) Super Set: 6×4 half kneeling single arm dumbbell/kettlebell shoulder…

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021816

Context: Practice Mobility: Ankle (playlist video here) Skill Practice Warm Up: Spend 8 minutes on GHD sit ups and/or strict toes to bar progressions. If you have a rack with a pull up bar, you can put a barbell in the rack and…

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021716

Context: Practice Mobility: Shoulder (playlist video here) Strength: 7×1 Push Press – 1 of 14 (7 sets of 1 rep, same weight across, approximately 60% of max). Instructional Video Here. Super Set: 7×3 dumbbell lunge or split squat (7 sets of 3 reps, same weight…

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021616

Context: Competition Mobility: Hip AND Shoulder Hip (playlist video here) Shoulder (playlist video here) Skill Practice Warm Up: Spend 8 min working up to a challenging power snatch.  Plan on hitting that weight for 2-3 sets. Metabolic Conditioning: “Red Fleetside” For time. Performance /…

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021516 – Kinda Like 11.6

Context: Practice Mobility: Hip (playlist video here) Strength: 7×1 Squat Clean or Pause Clean – 13 of 14 (increase weight – approximately 95-100% of max, 7 sets of 1 rep, “across,” same weight for each set) Super Set: 7×3 half kneeling single arm dumbbell/kettlebell…

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021416 – Black Sea (V-Day)

Context: Mental Mobility: Ankle (playlist video here) Skill Practice Warm Up: Spend 8 minutes working up to a challenging Turkish Get-up (at least 3 per side). Focus on hitting every position on the way up, and on the way down.  Finish up with…

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