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161215

Context: Practice Mobility: Hip (playlist video here) Strength: 1-1-1-1-1-1-1 Front Squat – TEST for new max! (7 sets of 1 rep, increase weight with each set) Super Set: 1-1-1-1-1-1-1 Weighted pull-up – TEST for new max! Metabolic Conditioning: “Beasley” 8 minute AMRAP (as many rounds…

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161214

Context: Practice Mobility: Ankle (playlist video here) Metabolic Conditioning: “The Shed” For Time Rope Climbs (3, 2, 6 rope lay downs)(scale up: 5 rope climbs) 600m Row (scale up: 1000m) 30 Overhead Squats (95lbs, 55lbs, 35lbs) 600m Run 7 steps right arm, 7…

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161213

Context:  Competition Mobility: Shoulder (playlist video here) Strength Endurance: EMOM 9 – build up to a challenging (80-90%) full squat snatch. Then, perform 1 rep on the minute for 9 minutes. Metabolic Conditioning: “Super Freak” For time – 5 rounds for time, scaled: 4…

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161212

Context: Practice Mobility: Hip (playlist video here) Core Strength: 30s on, 30s off, for 5 minutes of hollow rocks Strength: 6 x 2 Squat Clean – 2 of 15 (6 sets of 2 reps, same weight across, approximately 60-70% of max) Super Set: 6 x…

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161211

Context: Practice Mobility: Hip (playlist video here) Strength Endurance: EMOM8 – build up to 70% of your deadlift 1RM and then perform 4 reps at that weight on the minute for 8 minutes Strength: 5 x 3 Front Box Squat – 15 of 15 (5 sets…

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161210

Context: Mental Toughness Mobility: Shoulder (playlist video here) Metabolic Conditioning: “Dynamic Duo” 20 minute AMRAP (as many rounds as possible) – With a partner, split the work up any way you desire, one person working at a time 6 reps 20′ out 20′…

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161209

Context: Practice Mobility: Hip (playlist video here) Strength: 7 x 1 Squat Clean – 1 of 15 (7 sets of 1 rep, same weight across, approximately 60-70% of max) Super Set: 7 x 3 strict handstand push-up – or progression (7 sets of 3…

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161208

Context:  Competition Mobility: Shoulder (playlist video here) Strength: Spend 15 minutes working up to a challenging (80-90%) power clean with a 3 sec pause at the knee. Metabolic Conditioning: “Bulldozer” For Time 15 – 12 – 9 – 6 – 3 ‘Heavy’ Power cleans…

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161207

Context: Practice Mobility: Hip (playlist video here) Gymnastic Strength: Spend 10 minutes practicing rope climb progressions, including legless (if you are ready). Focus on using both left and right foot for legged rope climbs and the style that lets you avoid rope burn!…

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161206

Context: Practice Mobility: Ankle (playlist video here) Strength Endurance: EMOM6 – Warm up to a 60%-70% power snatch, then, perform 4 reps on the minute for 6 minutes at 60%. Metabolic Conditioning: “Firebird Trans Am” 15 minute AMRAP (as many rounds as possible) Rolling…

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