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060816

Context:  Competition Mobility: Shoulder (playlist video here) Strength: 2 – 2 – 2 – 2 – 2 – 2 – 2 Push Press (7 sets of 2 reps of ‘strong effort’, adjusting the load each set). Super Set: 7 sets of 3 ‘ring out’s…

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060716

Context: Practice Mobility: Ankle (playlist video here) Skill Practice Warm Up: Spend 10 min working up to a heavy deadlift with a 2″ deficit (standing on a 2″ spacer or bumper plate).  Only do deficit if you have the range of motion to…

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060616

Context: Practice Mobility: Shoulder (playlist video here) Skill Practice Warm Up: Spend 8 min working on Turkish Get Ups.  Perform at least 5 per side. Strength: 6×2 Snatch 8 of 14 (6 sets of 2 reps, same weight across, approximately 70 – 80% max…

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060516

Context:  Competition Mobility: Hip (playlist video here) Strength: 5 – 5 – 5 – 5 – 5 Back or box squat (5 sets of 5 reps of ‘strong effort’, adjusting the load each set). Super Set: 5 – 5 – 5 – 5 –…

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060416

Context: Practice Mobility: Ankle (playlist video here) Metabolic Conditioning: “The Bee Gees” Teams of 3, as many rounds as possible in 23 minutes. 60′ OH plate lunge (45lbs, 25lbs, 15lbs) 60 hip extensions 30 chest to bar pull ups 400m plate run (45lbs,…

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060316

Context: Practice  Mobility: Hip (playlist video here) Skill Practice Warm Up: None (list of fun games to play here) Strength: 7×1 Snatch 7 of 14 (7 sets of 1 rep, same weight across, approximately 70 – 80% max snatch). Super Set: 7×4 Ring Row (7 sets…

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060216

Context:  Competition Mobility: Shoulder (playlist video here) Skill Practice Warm Up: Each minute on the minute for 6 minutes, perform 2 push presses and 2 push jerks with a moderate weight (60-70% of max). Metabolic Conditioning: “Smart Opal” As many round as possible in…

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060116

Context: Practice Mobility: Hip (playlist video here) Skill Practice Warm Up: Each minute on the minute for 5 min perform 5-10 kipping HSPU or the ‘downward dog’ HSPU progression. Metabolic Conditioning: “Starboard Breech” In 15 minutes. 1500m row Then max rounds with the remaining…

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053116

Context: Practice Mobility: Shoulder (playlist video here) Strength: 5x3 Snatch 6 of 14 (5 sets of 3 reps, same weight across, approximately 70 - 80% max snatch). Super Set: 5x6 Ring Row with a 2121 tempo Metabolic Conditioning: “Times Like These” 7 minute AMRAP (as…

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053016

Context: Mental Toughness  - The Navy Seal’s 40% Rule Mobility: Ankle (playlist video here) Metabolic Conditioning: “Murph” 1 mile run 100 pull ups 200 push ups 300 squats 1 mile run OR “Team Murph” With a partner, split the full…

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