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020116

Context: Practice Mobility: Hip (playlist video here) Strength: 6×2 Squat Clean or Pause Clean – 8 of 14 (same weight as Friday – approximately 85-90% of max, 6 sets of 2 reps, “across,” same weight for each set) Super Set:…

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013116

Context: Practice Mobility: Hip (playlist video here) Strength: 5-5-5-5-5 Back or high bar box squat (5 sets of 5 reps, increase weight after each set) Metabolic Conditioning: “Under Pressure” 7 minute AMRAP (as many rounds as possible) 18 kettlebell swings…

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013016

Context: Competition Mobility: Shoulder (playlist video here) Skill Practice Warm Up: Spend 8 minutes working up to a challenging 2 rep thruster (out of the rack). Metabolic Conditioning: “Bump in the Night” For time 20 ‘heavy’ thrusters (Performance: 115 /…

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012916

Context: Practice Mobility: Hip (playlist video here) Strength: 7×1 Squat Clean or Pause Clean – 7 of 14 (increase weight from Tuesday – approximately 85-90% of max, 7 sets of 1 rep, “across,” same weight for each set) Super Set:…

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012816

Context: Practice Mobility: Ankle (playlist video here) Metabolic Conditioning: “Laurel & Hardy“ Partner Workout – For time. With a partner, split the work up any way you desire, one person working at a time (except on the last movement). 80…

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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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