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110116

Context: Practice Mobility: Hip (playlist video here) Strength: 5×3 Front Box Squat – 3 of 15 (5 sets of 3 reps, same weight across, approximately 40-50% of max Front Squat) Super Set: 5×5 weighted strict pull up – or progression (5 sets of 5 reps, “across,”…

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103116

Context: Practice Metabolic Conditioning: “FRIGHT Gone Bad” (Same as FGB, but wear a costume for Halloween) As many reps as possible – 3 rounds Three rounds of: 1min Wall-ball, (20lb/10ft, 14lb/10ft, 10lb/10ft) 1min Muscle Clean, (75lbs, 55lbs, 45lbs) 1min Box Jump, (20″,12″)…

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161030

Context:  Competition Mobility: Hip (playlist video here) Strength: 6×2 Front Box Squat – 2 of 15 (6 sets of 1 reps, same weight across, approximately 40-50% of max Front Squat). Super Set: 6×4 weighted strict pull up – or progression (6 sets of 4…

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161029

Context: Practice Mobility: Hip (playlist video here) Skill Practice Warm Up: Spend 10 minutes working up a challenging (70-80% in this case) deadlift with a 1-3 inch deficit (standing on boards or plates). Alternatively, do 3 touch and go reps with a deficit…

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161028

Context: Practice Mobility: Shoulder (playlist video here) Skill Practice Warm Up: None (list of fun games to play here) Strength: 7×1 Push Press – 14 of 14 (7 sets of 1 rep, same weight across, as close to 100% of max or HIGHER if possible!)…

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161027

Context: Practice Mobility: Shoulder (playlist video here) Skill Practice Warm Up: Spend 8 minutes working up to a challenging split or push jerk out of the rack (80-90%). Alternatively, do 4 reps on the minute for 5 minutes at a much lighter load…

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161026

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 40-50% of max Front Squat). Super Set: 7×3 weighted strict pull up – or progression (7 sets of 2…

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161025

Context:  Competition Mobility: Ankle (playlist video here) Skill Practice Warm Up: Spend 10 minutes working up to a challenging pause squat clean (3 sec pause at the knee).  Plan on doing 2-3 reps at this weight. If you want more volume, do 3 reps…

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161024

Context: Practice Mobility: Shoulder (playlist video here) Skill Practice Warm Up: 30s on 30s off of double under practice and jump rope drills, 5 rounds. Strength: 5×3 Push Press – 13 of 14 (5 sets of 3 reps, same weight across, approximately 90-100% of…

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102316

Context: Practice Mobility: Hip (playlist video here) Skill Practice Warm Up: Spend 8 minutes practicing Turkish Get Ups, doing at least 4 per side. Strength: 3-3-3-3-3 Back or Box Squat (5 sets of 3 reps, increase weight with each set) Super Set: 5×3 single arm…

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