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091516

Context:  Competition Mobility: Ankle (playlist video here) Skill Practice Warm Up: Spend 8 min working up to a challenging squat clean thruster (80-90% of max). Metabolic Conditioning: “Never too much Magnum” For time. 10 squat clean thrusters (50% of PP 1RM) 40′ single arm…

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091416

Context: Practice Mobility: Shoulder (playlist video here) Strength: 5×3 Push Press – 1 of 14 (5 sets of 3 reps, same weight across, approximately 65-75% or over max). Super Set: 5×4 Dumbbell Split Squat (5 sets of 4 reps, “across,” scale to the same…

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091316

Context: Practice Mobility: Hip (playlist video here) Skill Practice Warm Up: Spend 10 minutes working up to a challenging squat snatch (80-90%), if you want more volume, do 3 reps on the minute for 6 minutes. Metabolic Conditioning: “Putin’s Limo” For time, 3 rounds…

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091216

Context:  Competition Mobility: Shoulder (playlist video here) Strength: 6×2 power clean – 12 of 14 (6 sets of 2 reps, same weight across, approximately 95-100% or over max). Super Set: 6×4 ring dip / ring push up (6 sets of 4 reps, “across,” scale…

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091116

Context: Practice Mobility: Hip (playlist video here) Skill Practice Warm Up: Spend 10 minutes performing 3 sets of GHD sit up progressions and sit ups (10-20 per set). Strength: 5-5-5-5-5 Back Squat or Box Squat (5 sets of 5 reps,…

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091016

Context: Practice Mobility: Shoulder (playlist video here) Metabolic Conditioning: "Ryan” 5 rounds for time, with a partner, one person working at a time. Maplewood, MO Firefighter, Ryan Hummert, 22, was killed by sniper fire July 21st 2008 when he stepped…

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090916

Context:  Competition Mobility: Ankle (playlist video here) Skill Practice Warm Up: Spend 8 min working up to a challenging pause snatch (2-3 sec pause at the knee) snatch + 1 overhead squat. Metabolic Conditioning: "Six Shooter" For Time, 6 rounds…

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090816

Context: Mental Toughness Mobility: Hip (playlist video here) Skill Practice Warm Up: Spend 8 minutes practicing Turkish Get Ups, doing at least 4 per side. Strength: 7x1 power clean - 11 of 14 (7 sets of 1 rep, same weight…

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090716

Context: Practice Mobility: Shoulder (playlist video here) Skill Practice Warm Up: Spend 8 min working up to a challenging weighted pull up for a single. Metabolic Conditioning: “Ride the Hemp" In 18 minutes 1500m row (everyone) 2 min rest Then…

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090616

Context:  Competition Mobility: Hip (playlist video here) Strength: 5x3 power clean - 10 of 14 (5 sets of 3 reps, same weight across, approximately 85-95% of max). Super Set: 5x5 ring dip / ring push up (5 sets of 5…

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