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080716

Context: Competition Mobility: Shoulder (playlist video here) Skill Practice Warm Up: Tabata Hollow rocks Strength: 7×1 power clean – 2 of 14 (7 sets of 1 rep, same weight across, approximately 70-75% of max). Super Set: 7×3 ring dip / ring…

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080616

Context: Practice Mobility: Hip (playlist video here) Metabolic Conditioning: “Black Swan“ 20 minute AMRAP (as many rounds as possible) With a PARTNER, one person working at at time (except on burpees) 10 round trip fireman carry’s (40’ out and 40’ back)…

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080516

Context: Practice Mobility: Hip (playlist video here) Strength: 6×3 back or box squat – 13 of 13 (6 sets of 3 reps, same weight across, approximately 90-95% of max). Super Set: 6×5 half kneeling single arm dumbbell/kettlebell shoulder press (6 sets…

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080416

Context: Practice Mobility: Ankle (playlist video here) Skill Practice Warm Up: Spend 8 min working on Turkish Get Ups.  Perform at least 5 per side. Metabolic Conditioning: “You Only Live Twice“ 14 minute AMRAP (As many rounds as possible) 6 power…

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080316

Context: Practice Mobility: Hip (playlist video here) Strength: 5×3 power clean – 1 of 14 (5 sets of 3 reps, same weight across, approximately 60-70% of max). Super Set: 5×5 ring dip / ring push up (5 sets of 5 reps,…

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080216

Context:  Competition Mobility: Shoulder (playlist video here) Skill Practice Warm Up: Spend 10 minutes working up to a challenging set of 5 pistol progressions, pistols, or weighted pistols (5 per leg).  Plan on doing at least 4 sets. Metabolic Conditioning: “Basket…

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080116

Context: Practice Mobility: Hip (playlist video here) Strength: 7×2 back or box squat – 12 of 13 (7 sets of 2 reps, same weight across, approximately 90-95% of max). Super Set: 7×4 half kneeling single arm dumbbell/kettlebell shoulder press (7 sets…

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073116

Context: Mental Toughness Mobility: Shoulder (playlist video here) Metabolic Conditioning: “All for Me Grog” In 6 Minutes: Rope Climb (3, 2, 6 Rope Lay Downs) Then Max Rounds of: 8 High Box Jumps (30in, 24in, 20in) 80’ OH Plate Carry (45lbs, 25lbs, 15lb)…

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073016

Context: Practice Mobility: Hip (playlist video here) Skill Practice Warm Up: None (list of fun games to play here) Strength: 8×1 back or box squat – 11 of 13 (8 sets of 1 rep, same weight across, approximately 90-95% of max). Super Set: 8×2 half kneeling…

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072916

Context: Practice Mobility: Shoulder (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). Metabolic Conditioning: “We’re an American Band” As Many…

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