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grace

Saturday – October 20, 2018 - 181020 Context:  Competition – Pacing for a top score Dynamic Warm Up Option: Coaches Choice – Fun warm up games playlist Mobility/Activation/Prehab: shoulder Skill Practice Warm Up: Spend 10 minutes working up to a challenging (80-90%) power clean and jerk Strength: None. Super Set: None. Metabolic Conditioning: “Grace” For time. [...]

bowchaser

Friday – October 19, 2018 - 181019 Context: Practice – grip with on snatches and OHS Dynamic Warm Up Option: 3 rounds: 8 ring rows, 8 push-ups, 8 goblet squats, 2 crab bridges, 2 inch worms, then 3 sets of 5 with an empty bar straight leg deadlifts, hang power snatch, rack press [...]

i want it that way

Thursday – October 18, 2018 - 181018 Context: Practice – Use your hips for push presses and you ankles for jump rope Dynamic Warm Up Option: 200m run with medball, sharing with partner, or 2 min jump rope. Then 3 sets of 10 broad jumps, 10 push-ups, 10 sit ups, 10 lunge steps [...]

crud muffin

Wednesday – October 17, 2018 - 181017 Context: Practice – Using the jerk to save the shoulders Dynamic Warm Up Option: 3 sets of 3 inch worms, 2 crab bridges, 5 push-ups, 5 squats, Then 5,4,3,2,1 with an empty barbell, straight leg deadlifts, bent over row, muscle clean, squat clean, push press Mobility/Activation/Prehab: shoulder [...]

crackerjack

  Tuesday – October 16, 2018 - 181016 Context:  Competition – Minimize transitions for a faster time Dynamic Warm Up Option: 3 rounds: 10 reverse lunge steps, 3 inch worms, 15 hollow rocks, then 3 sets of 5 with an empty bar straight leg deadlifts, hang power snatch, rack press behind the neck, [...]

russian dash cams

Monday – October 15, 2018 - 181015 Context: Practice – Ideally, failed power cleans are squat cleans Dynamic Warm Up Option: 2 min jump rope, then 2 rounds of 10 air squats, 10 toy soldier leg swings, 10 big arm circles (each direction), 10 shoulder taps in plank. Then 5,4,3,2,1 of muscle clean, [...]

three little pigs

Saturday – October 13, 2018 - 181013 Context: Mental Toughness – Speaking up when you need help or a break Dynamic Warm Up Option: 3 sets of 10 'Jones squats', 10 ring rows, 30s plank or planche progression, 10-20m kb single arm oh carry Mobility/Activation/Prehab: hip Skill Practice Warm Up: Each minute on the [...]

dumbbell dt

Friday – October 12, 2018 - 181012 Context: Practice – Pay attention to your back on the metcon Dynamic Warm Up Option: 5,4,3,2,1 with an empty barbell, straight leg deadlifts, bent over row, muscle clean, squat clean, push press, then 2 sets of 3 inch worms, 3 crab bridges Mobility/Activation/Prehab: shoulder Skill Practice Warm [...]

aint no grave

Thursday – October 11, 2018 - 181011 Context: Practice – Focus on squat depth Dynamic Warm Up Option: St Petersburg kettlebell warm up flow - 100' suitcase carry each arm, 100' oh carry each arm, 2L/2R Turkish Get up, 12 Russian swings, 8 (4 per side) front rack or overhead squat, 30s floor [...]

jackie

Wednesday – October 10, 2018 - 181010 Context:  Competition – Pace for your best score Dynamic Warm Up Option: Coaches Choice – Fun warm up games playlist Mobility/Activation/Prehab: hip Skill Practice Warm Up: none Strength: 6x4 front squat or front box squat - 1 of 12 (6 sets of 4 reps, same weight across, 70-80% of [...]