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040616

Context: Practice Mobility: Shoulder (playlist video here) Metabolic Conditioning: “Let It Be“ 15 minute AMRAP (as many rounds as possible) 4 muscle-ups (Athletic*: Band assisted muscle ups, Health: 4 pull ups + 4 strict push ups) 12 ‘heavy’ American kettlebell swings (Performance: 70lbs, Athletic*:…

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040516

Context:  Competition Mobility: Shoulder (playlist video here) Skill Practice Warm Up: Spend 10 minutes working up to a challenging jerk out of the rack. Metabolic Conditioning: “Mermaid’s Dilemma“ For Time Row (Performance: 1000m, Athletic*: 800m, Health: 700m) 15 hang power snatches (Performance: 115lbs, Athletic*:…

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040416

Context: Practice Mobility: Hip (playlist video here) Skill Practice Warm Up: Each minute on the minute perform 30s of hollow rocks for 5 minutes. Strength: 2-2-2-2-2-2-2 Power Clean (7 sets of 2 rep, increasing weight, max/above max load by last set). Super Set: 7×3 dumbbell…

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040316

Context: Practice Mobility: Hip (playlist video here) Skill Practice: Spend 8 min working on GHD or Med Ball sit up progressions.  Perform 4 sets of 10 reps. Strength: 6x2 Front Box Squat 2 of 15 (6 sets of 2 reps, same weight across, approximately…

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040216

Context: Mental Toughness  - What are you responsible for? Eric Greitens on Resiliance Mobility: Ankle (playlist video here) Skill Practice Warm Up: Spend 8 min working on Turkish Get Ups.  At least 5 per side. Metabolic Conditioning: “Grounded Helen”: 3 rounds for max reps of Double Unders…

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040116

Context: Practice Mobility: Shoulder (playlist video here) Strength: 6×2 Push Press – 14 of 14 (6 sets of 2 rep, same weight across, approximately 95% – over max). Instructional Video Here. Super Set: 6×4 dumbbell lunge or split squat (6 sets of 4 reps, same…

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033116

Context:  Competition Mobility: Hip (playlist video here) Skill Practice Warm Up: 8 sets of 4 ring dip, muscle up transition drills, or ring muscle ups (1-4 reps, but perfect form) Metabolic Conditioning: “Goose“ For time 21 power snatch (Performance: 95lb / Athletic: 65lb* /…

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033016

Context: Practice Mobility: Hip (playlist video here) Strength: 7×1 Front Box Squat 1 of 15 (7 sets of 1 rep, same weight across, approximately 60-70% of max front squat). Video here. Super Set: 7×3 Strict Handstand Push-up Metabolic Conditioning: “Russian Tea“ 7 minute AMRAP (as many…

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032916

Context:  Competition Mobility: Ankle (playlist video here) Skill Practice Warm Up: Spend 10 minutes working up to a challenging power clean and jerk. Metabolic Conditioning: “30in to Freedom” For Time – 4 rounds* (Health: 3 rounds) 6 high box jump (Performance: 30” / Athletic*:…

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032816

Context: Practice Mobility: Shoulder (playlist video here) Strength: 7×1 Push Press – 13 of 14 (7 sets of 1 rep, same weight across, approximately 95% – over max). Instructional Video Here. Super Set: 7×3 dumbbell lunge or split squat (7 sets of 3 reps, same…

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