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030216

Context: Practice Mobility: Shoulder (playlist video here) Strength: 6×2 Push Press – 5 of 14 (6 sets of 2 reps, same weight across, approximately 70-75% 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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030116

Context: Competition Mobility: Ankle (playlist video here) Metabolic Conditioning: “The Shed” For Time Rope Climbs (Performance*: 3, Athletic: 2, Health: 6 rope lay downs) 600m Row 30 Overhead Squat (Performance: 95lbs, Athletic*: 55lbs, Health: 35lbs) 600m Run 30’ right arm, 30’ left arm…

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022916

Context: Practice Mobility: Hip (playlist video here) Strength: 5-5-5-5-5 Back or high bar box squat (5 sets of 5 reps, increase weight with each set – go as heavy as possible by the last set). Super Set: 5×3 ‘ring outs’ with 3-5 second pause…

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022816

Context: Mental Toughness Mobility: Shoulder (playlist video here) Skill Practice Warm Up: After a good dynamic warm up, spend 8 min working up to a max height box jump from sitting. Strength: 7x1 Push Press – 4 of 14 (7 sets of 1 rep,…

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022616

Context: Practice Mobility: Shoulder (playlist video here) Skill Practice Warm Up: Spend 10 minutes finding your max strict HSPU depth for 3 reps (find the depth you can go and get 3 clean reps) Strength: 1-1-1-1-1-1-1 Squat Clean – post test (7 sets of…

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022516

Context: Practice Mobility: Hip (playlist video here) Skill Practice Warm Up: Spend 10 minutes working up to a challenging power clean, push jerk, push jerk (yes, two jerks). Metabolic Conditioning: Max Effort Testing Choose 3 – 4 to test. We are testing cleans tomorrow, if…

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022416

Context: Competition Mobility: Ankle -for the pistols- (playlist video here) Metabolic Conditioning: “Mutiny at Sunset” Row (Performance: 1500m / Athletic: 1300m* / Health: 1000m) then 4 rounds: 8 supine ring rows (Health: feet on floor) 8 dumbbell hang power cleans (Performance: 45lb /…

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022316

Context: Practice Mobility: Shoulder (playlist video here) Strength: 5×3 Push Press – 3 of 14 (5 sets of 3 reps, same weight across, approximately 60% of max). Instructional Video Here. Super Set: 5×5 dumbbell lunge or split squat (5 sets…

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022216

Context: Practice Mobility: Hip (playlist video here) Skill Practice Warm Up: Spend 10 min working up to a challenging squat snatch plus overhead squat.  Plan on hitting that weight for 2-3 sets. Metabolic Conditioning: “Divergent“ 16 minute AMRAP (as many rounds as possible) 3…

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022116

Context: Competition Mobility: Shoulder (playlist video here) Skill Practice Warm Up: 3 sets of 5 ‘ring outs’ with a 3 second pause at the fully extended position. Strength: 6×2 Push Press – 2 of 14 (6 sets of 2 rep, same weight as Wednesday,…

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