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011316

Context: Practice Mobility: Shoulder Skill Practice Warm Up: Spend 10 minutes working up to a challenging push press 2 rep (out of the rack) Strength: none Super Set: none Metabolic Conditioning: “Roadster Coupe” For time – Performance/Athletic*: 7 Rounds, Health: 6 Rounds 6 Power Cleans (Performance:…

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011216

Context: Competition Mobility: Hip Skill Practice Warm Up: For 10 minutes perform 1 right hand Turkish Get up, 1 left hand, then a small set of hollow rocks.  Plan on doing 2-4 sets. Strength: none Super Set: none Metabolic Conditioning: “Shaggin’ Wagon” 17 minute AMRAP (as…

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011116

Context: Practice Mobility: Hip Skill Practice Warm Up: None. Strength: 6×2 Squat Clean or Pause Clean – 2 of 14 (Same weight as last week, 6 sets of 2 reps, “across,” same weight for each set) Super Set: 6×4 half kneeling single arm dumbbell/kettlebell shoulder…

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011016

Context: Practice Mobility: Shoulder Skill Practice Warm Up: none Strength: 7x1 Front Squat - 14 of 15 (Increase weight from Wednesday, 7 sets of 1 rep, “across,” same weight for each set) Super Set: 7x3 strict ring dip or weighted ring dip, last set 3+…

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010916

Context: Competition Mobility: Hip Skill Practice Warm Up: Spend 8 min working up to a challenging single arm/single leg deadlift. Strength: none Super Set: none Metabolic Conditioning: “Slogging in the Swamp” (with a partner) 11 minutes for max row calories Starting at minute 0:00, each minute, both…

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010816

Context: Practice Mobility: Shoulder Skill Practice Warm Up: none Strength: 7x1 Squat Clean - 1 of 14 (Start at approximately 70-80% of max, 7 sets of 1 rep, “across,” same weight for each set) Super Set: 7x3 half kneeling single arm dumbbell/kettlebell shoulder press (7…

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010716

Context: Mental Toughness Mobility: Hip Skill Practice Warm Up: None.  Mobilize ankles before class. Strength: none Super Set: none Metabolic Conditioning: “Filthy Fifty” (or “Dirty Thirty”) For time 50 Box jumps (Performance: 24”, Athletic*:20”, Health:12”) 50 Jumping pull-ups 50 Kettlebell swings  (Performance: 35lbs, Athletic*: 26lbs, Health:…

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010615

Context: Practice Mobility: Hip Skill Practice Warm Up: Spend 8 minutes working up to a challenging set of 5 pistols using the progression that works best for you (go weighted if you can do them without assistance/scaling.) Strength: 5×3 Front Squat – (Same weight…

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010516

Context: Practice Mobility: Shoulder Skill Practice Warm Up: Spend 8 minutes working up to a max effort weighted pull-up. Strength: none Super Set: none Metabolic Conditioning: “Skyfall” 4 rounds for time 8 dumbbell weighted pull-ups – kipping is allowed- (Performance: 30lbs, Athletic*: 15lbs, Health: BW or…

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010416

Context: Practice Mobility: Shoulder Strength: 3-3-3-3-3 Shoulder Press (Strong effort, 5 sets of 3 reps, adjust load after each set) Metabolic Conditioning: “Short Swabbie” For time Rope climb (Performance: 4 reps, Athletic*: 2 reps, Health: 3 rope lay downs) 30…

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