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040116

Context: Practice Mobility: Shoulder (playlist video here) Strength: 6×2 Push Press – 14 of 14 (6 sets of 2 rep, same weight across, approximately 95% – over max). Instructional Video Here. Super Set: 6×4 dumbbell lunge or split squat (6 sets of 4 reps, same…

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033116

Context:  Competition Mobility: Hip (playlist video here) Skill Practice Warm Up: 8 sets of 4 ring dip, muscle up transition drills, or ring muscle ups (1-4 reps, but perfect form) Metabolic Conditioning: “Goose“ For time 21 power snatch (Performance: 95lb / Athletic: 65lb* /…

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033016

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 60-70% of max front squat). Video here. Super Set: 7×3 Strict Handstand Push-up Metabolic Conditioning: “Russian Tea“ 7 minute AMRAP (as many…

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032916

Context:  Competition Mobility: Ankle (playlist video here) Skill Practice Warm Up: Spend 10 minutes working up to a challenging power clean and jerk. Metabolic Conditioning: “30in to Freedom” For Time – 4 rounds* (Health: 3 rounds) 6 high box jump (Performance: 30” / Athletic*:…

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032816

Context: Practice Mobility: Shoulder (playlist video here) Strength: 7×1 Push Press – 13 of 14 (7 sets of 1 rep, same weight across, approximately 95% – over max). Instructional Video Here. Super Set: 7×3 dumbbell lunge or split squat (7 sets of 3 reps, same…

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032516

Context: Practice Mobility: Shoulder (playlist video here) Metabolic Conditioning: “Drunken Sailor Down Below” AMRAP (as many rounds as possible) In 5 minutes – Rope Climbs (Performance: 3 reps, Athletic*: 2 reps, Health: 6 Rope Lay Downs) then max rounds: 16 Dumbbell Snatches –…

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032416

Context: Mental Toughness Mobility: Shoulder (playlist video here) & Hip (playlist video here) Skill Practice Warm Up: Spend 8 min working on strict handstand push-ups (or HSPU progressions).  The focus here should be sets of 3 going as deep as possible. Strength: PRE-TEST 1-1-1-1-1-1-1 Front…

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032316

Context: Practice Mobility: Ankle (playlist video here) Skill Practice Warm Up: Spend 10 minutes working up to a challenging overhead lunge for 30′.  Use the front rack if doing weight overhead is an issue. Metabolic Conditioning: “Boogie Wonderland” 16 minute AMRAP (as many rounds…

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032216

Context:  Competition Mobility: Shoulder (playlist video here) Strength: 6×2 Push Press – 11 of 14 (6 sets of 2 rep, same weight across, approximately 90-95% of max). Instructional Video Here. Super Set: 6×4 dumbbell lunge or split squat (6 sets of 4 reps, same weight…

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032116

Context: Practice Mobility: Hip (playlist video here) Skill Practice Warm Up: Spend 10 min working up to a challenging squat snatch + overhead squat (approximately 70-85% of max), plan on hitting that weight for 2-3 sets.  It should be 10-20% higher (10-30lbs for…

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