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052116

Context:  Competition Mobility: Hip (playlist video here) Skill Practice Warm Up: Spend 8 minutes working up to a challenging weight Turkish Get up, at least 5 total reps per side. Strength: 3-3-3-3-3 Back squat (5 sets of 3 reps, increasing weight, max or above…

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052016

Context: Practice Mobility: Shoulder (playlist video here) Strength: 5x3 Snatch 3 of 14 (5 sets of 3 reps, same weight across, approximately 60 - 70% max snatch). Super Set: 5x8-12 Ring Row with a 2121 tempo Metabolic Conditioning: “Tabata Row…

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051916

Context: Practice Mobility: Ankle (playlist video here) Metabolic Conditioning: “Filthy Fifty“ (or “Dirty Thirty”) For time 50 Box jumps (24”, 20”,12”) 50 Jumping pull-ups 50 Kettlebell swings (35lbs, 26lbs,18lbs) Walking Lunge 50 steps 50 Knees to elbows 50 Push press…

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051816

Context:  Competition Mobility: Hip (playlist video here) Skill Practice Warm Up: Each minute on the minute (EMOTM) for 7 minutes perform 1 pause power clean (3 sec pause at the knee), and then 1 power clean and jerk (no pause). …

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051716

Context: Practice Mobility: Hip (playlist video here) Strength: 5x3 Front Box Squat 15 of 15 (5 sets of 3 reps, same weight across, as heavy as you can go! Testing front squat is next!). Video here. Super Set: 5x5 Strict…

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051616

Context: Practice Mobility: Ankle (playlist video here) Skill Practice Warm Up: Spend 10 minutes working up to a challenging pause power snatch (pause at knee 3 seconds) + overhead squat.  Plan on hitting the final weight for 2-3 sets. Metabolic…

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051516

Context:  Competition Mobility: Shoulder (playlist video here) Strength: 6×2 Snatch 2 of 14 (6 sets of 2 reps, same weight across, approximately 60 – 70% max snatch). Super Set: 6×8-12 Ring Row with a 2121 tempo Metabolic Conditioning: “Kudra” (keeping a prescribed weight since most…

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051416

Context: Practice Mobility: Shoulder (playlist video here) Skill Practice Warm Up: Spend 10 min working on pull up and kipping pull up progressions.  If ready, work on bar muscle ups.  Perform 5 sets of 5 reps of whatever progression you are working on.…

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051316

Context: Practice Mobility: Hip (playlist video here) Strength: 6×2 Front Box Squat 14 of 15 (6 sets of 2 reps, same weight across, approximately 95% – above base max front squat). Video here. Super Set: 6×4 Strict Handstand Push-ups (or progressions), for depth (video for…

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051216

Context: Practice Mobility: Shoulder (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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