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101516

Context: Practice Mobility: Shoulder (playlist video here) Skill Practice Warm Up: Spend 8 minutes working on ring dip and muscle up progressions. Perform at least 3 sets. Strength: 5×3 Push Press – 10 of 14 (5 sets of 3 reps, same weight across, approximately…

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101416

Context:  Competition Mobility: Hip (playlist video here) Skill Practice Warm Up: 4 sets of 8 hip extensions or glute ham raises (these can be done on the floor with a partner holding the feet if needed). Strength: 2-2-2-2-2-2-2 Deadlift (7 sets of 2 reps,…

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101316

Context: Practice Mobility: Ankle (playlist video here) Metabolic Conditioning: “Mutiny at Sunset” For time. Row (1500m / 1300m / 1000m) then 4 rounds: 8 supine ring rows (scaled: feet on floor) 8 dumbbell hang power cleans (50lb / 30lb / 20lb) 8 pistols…

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101216

Context: Practice Mobility: Shoulder (playlist video here) Strength: 6×2 Push Press – 9 of 14 (6 sets of 2 rep, same weight across, approximately 85-90% of max). Super Set: 6×3 Dumbbell Split Squat (6 sets of 3 reps, “across,” scale to the same challenge…

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101116

Context:  Competition Mobility: Hip (playlist video here) Skill Practice Warm Up: Spend 10 min working up to a challenging axle or single leg Deadlift. If you want more volume or practice, perform 3 reps each leg on the minute for 6 minutes. Metabolic…

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101016

Context: Practice Mobility: Shoulder (playlist video here) Strength: 7×1 Push Press – 8 of 14 (7 sets of 1 rep, same weight across, approximately 85-90% of max). Super Set: 7×2 Dumbbell Split Squat (7 sets of 2 reps, “across,” scale to the same challenge…

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100916

Context: Practice Mobility: Shoulder (playlist video here) Skill Practice Warm Up: Spend 8 minutes working up to a challenging set of 3 snatch balances.  If you want more volume for practice, do 3 reps on the minute for 6 minutes at a lighter…

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100816

Context:  Competition Mobility: Hip (playlist video here) Metabolic Conditioning: “Should I Stay or Should I Go” Teams of 2, 4 rounds for time. 3 rope climbs (Health: 6 rope lay downs) 400m bumper plate run -carry anyhow- (45lbs, 25lbs, 15lbs), one plate shared…

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100716

Context: Practice Mobility: Shoulder (playlist video here) Skill Practice Warm Up: Spend 10 min working up to a challenging axle or single leg Deadlift.  For people looking for more volume, do 3 single leg deadlifts on each leg each minute on the minute…

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100616

Context: Practice Mobility: Shoulder (playlist video here) Skill Practice Warm Up: Spend 8 min working on pistols and progressions, 3 reps per leg for 4-5 sets. Metabolic Conditioning: “Donkeystrength” For time. 4 rounds 5 Overhead Squat (60% of 1RM Snatch, scaled: 50% of 1RM…

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