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161123

Context: Competition Mobility: Hip (playlist video here) Strength:  5×3 Front Box Squat – 9 of 15 (5 sets of 3 reps, same weight across, approximately 55-65% of max Front Squat) Super Set:  5×5 weighted strict pull up – or progression…

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161122

Context: Practice Mobility: Shoulder (playlist video here) Strength Endurance: EMOM8 – Spend 10 minutes performing 3 reps of a squat clean on the minute for 10 minutes at approximately 65-75% of 1RM. Metabolic Conditioning: “Drunken Sailor Down Below” AMRAP (as…

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161119

Context: Practice Mobility: Hip (playlist video here) Metabolic Conditioning: “Artie” – HEROWOD Complete as many rounds as possible in 20 minutes of: 5 pull-ups 10 push-ups 15 squats 5 pull-ups 10 thrusters, (95/65/55) Coaching Tips: Be sure to watch your pace to start.…

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161118

Context: Practice Mobility: Shoulder (playlist video here) Strength Endurance: EMOM8 – perform 2 power snatches plus 1 overhead squat each minute on the minute for 6 minutes. Metabolic Conditioning: “Roadster Coupe” For time – 7 Rounds, 6 Rounds 6 Power Cleans (45-55% of Power…

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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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