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161117

Context:  Competition Mobility: Hip (playlist video here) Strength: 7×1 Front Box Squat – 7 of 15 (7 sets of 1 rep, same weight across, approximately 55-65% of max Front Squat) Super Set: 7×3 weighted strict pull up – or progression (7 sets of 3 reps, “across,”…

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161116

Context: Practice Mobility: Ankle (playlist video here) Strength Endurance: Each minute on the minute for 6 min, perform 1 power clean, 1 thruster, 1 back squat, 1 back rack push press (i.e. a version of the “bear” complex). Start light, and add a…

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161115

Context: Practice Mobility: Shoulder (playlist video here) Skill Practice Warm Up: Each minute on the minute for 5 min perform 2 rope climbs, 6 rope assisted pull ups, or 3 rope lay downs. Strength: 3-2-2-2-1-1-1-1 Jerk (8 sets with increasing weight to max) Super…

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161114

Context:  Competition Mobility: Hip (playlist video here) Skill Practice Warm Up: Spend 6 minutes working up to a max distance broad jump Strength: 5×3 Front Box Squat – 6 of 15 (5 sets of 3 reps, same weight across, approximately 45-55% of max Front Squat) Super…

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161113

Context: Practice Mobility: Shoulder (playlist video here) Strength Endurance: EMOM10 – 4 Clean and jerk with 50-60% of 1RM. Metabolic Conditioning: “Fastback Supreme“ For time – 5 rounds 20′ Overhead plate carry 2 round trips (80′ total) (45lbs, 25lbs, 15lbs) 6 power snatch (55-65%…

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161112

Context: Practice Mobility: Hip (playlist video here) Metabolic Conditioning: ” Ryu and Ken” In 18 minutes, with a partner, one person working at a time. 2000m row, Then max rounds in the remaining time: 32 American kettlebell swings (Performance: 53lb / Athletic:…

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161111

Context:  Competition Mobility: Hip (playlist video here) Strength: 6×2 Front Box Squat – 5 of 15 (6 sets of 2 reps, same weight across, approximately 45-55% of max Front Squat) Super Set: 6×4 weighted strict pull up – or progression (6 sets of 4 reps, “across,”…

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161110

Context: Mental Toughness Mobility: Shoulder (playlist video here) Strength Endurance: EMOM8 4 Thrusters (from the floor) for 8 minutes with 50-60% (use Push Press weight if you do not know your 1RM Thruster). Metabolic Conditioning: “The Lawgiver“ For time – Performance & Athletic: 5…

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161109

Context: Practice Mobility: Shoulder (playlist video here) Strength: 2-2-2-2-2-2-2 Squat Snatch (7 sets of 2 reps, increasing weight with each set to max) Super Set: 2-2-2-2-2-2-2 weighted ring dip or progression (7 sets of 2 reps, increase difficulty with each set) Metabolic Conditioning: “Eleanor” 6…

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161108

Context:  Competition Mobility: Ankle (playlist video here) Strength/Skill: EMOM7 Split or Push Jerk at 60% of your 1RM (after a good warm up). Metabolic Conditioning: “Evasion“ Cover as much distance as possible in 20 minutes Row or run split as desired. You must perform…

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