052517 Thursday – “Beach Ready 3.0”

Context:   Competition Mobility: Shoulder Skill Practice Warm Up: Spend 10 minutes working up to a challenging bench press for 2 reps (80-90%). Or perform 4 ring dips (assisted or weighted) each minute on the minute for 6 minutes. Strength: None. Super Set: None....

052417 Wednesday – “Open 11.6 / 12.5”

Context: Practice Mobility: Shoulder Skill Practice Warm Up: None  (list of fun games to play here) Strength: 8 x 1  Push Jerk or Split Jerk  – 1 of 13 (8 sets of 1 rep, same weight across, approximately 70 – 80% of max jerk) Super Set: 8 x 3 Dumbbell...

052217 Monday – “Legolas Greenleaf”

Context:   Competition Mobility: Shoulder Skill Practice Warm Up: None Strength: 6 x 3 Power Snatch – 12 of 14 (6 sets of 3 reps, same weight across, approximately 90 – 100% of max power snatch) Super Set: 6 x 5 Half Kneeling Single Arm DB Shoulder Press...

052117 Sunday – “GI Jane”

Context: Practice Mobility: Hip Skill Practice Warm Up: Spend 8 minutes working up to a challenging thruster out of the rack (80-90%). Or perform 4 reps on the minute for 6 minutes with 50-60%. Strength: 2-2-2-2-2-2-2 Front Squat (7 sets of 2 reps, increase weight...

052017 Saturday – “Drop it Like It’s Hot"

Context: Practice Mobility: Shoulder Skill Practice Warm Up: Spend 6 minutes working on kipping drills geared toward pull ups, chest to bar pull ups, and bar muscle ups. Strength: none Super Set: none Metabolic Conditioning: “Drop it Like It’s Hot” For time 800m...