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Grace or Barbara Meets Grace

Saturday – October 21, 2017 - 171021 Context:  Competition   - Pacing to get your best score and competition standards. Dynamic Warm Up Option: Coach's Choice Mobility: Hip Skill Practice Warm Up: None (list of fun games to play here) Strength: none Super Set: none Metabolic Conditioning: “Grace” For time. 30 [...]

Helen of Troy

Friday – October 20, 2017 - 171020 Context: Practice – Focus on good back/lumbar control throughout Dynamic Warm Up Option: 2 rounds of: 5 pvc pass through and 5 pvc overhead squat. Then 3 sets of 5 with an empty barbell: Good mornings, back squat, behind the neck presses snatch [...]

5 4 3 Row Intervals

Thursday – October 19, 2017 - 171019 Context:  Competition   - This is a day to challenge yourself and go for your best score. Dynamic Warm Up Option: 3 sets of 5 with an empty bar: straight leg deadlift, front squat, hang muscle/power clean, behind the neck press (snatch width), overhead [...]

Should’ve Been a Cowboy

Wednesday – October 18, 2017 - 171018 Context: Practice – Form and technique is the focus. Dynamic Warm Up Option: 10 reverse lunge steps, 10 push ups, 10 goblet squats, 10 sit ups, 10-20m farmer carry Mobility: Ankle Skill Practice Warm Up: Spend 8 minutes working up to a heavy [...]

High Ground Clearance

Tuesday – October 17, 2017 - 171017 Context:    Competition Dynamic Warm Up Option: "Novo" Kb Warm Up Flow, 2 rounds: 16 single arm single leg deadlift (8L/8R), 12 kb floor press with sit up (6L/6R), 8 goblet squats, 12 kb kickstand rows (6L/6R), 16 single leg glute bridges (8L/8R), 100' [...]

Saw Red

Monday – October 16, 2017 - 171016 Context: Practice Dynamic Warm Up Option: 3 rounds of bear crawl 40-60 feet, 5 inch worms, 10 ring rows, then 4 sets of 5 with an empty bar: hang muscle cleans, front squat, push press Mobility: Hip Skill Practice Warm Up: None (list [...]

Tesla and Edison

Saturday – October 14, 2017 - 171014 Context: Practice Dynamic Warm Up Option: 200m jog throwing PVC or medball to a partner, then 5,4,3,2,1 with an empty bar: straight leg deadlift, barbell row, hang muscle clean, shoulder press, front squat Mobility: Hip Skill Practice Warm Up: None (list of fun [...]

The Ghost

Friday – October 13, 2017 - 171013 Context:  Competition Dynamic Warm Up Option: 2 sets of: suitcase or oh carry (10-20m) + 10 goblet squats + 10 push ups + 10 sit up. Then 5 inch worms and 3 Crab Bridges. Mobility: Ankle Skill Practice Warm Up: Spend 10 minutes [...]

St. Basil’s

Thursday – October 12, 2017 - 171012 Context: Mental Toughness Dynamic Warm Up Option: Coach's Choice Mobility: Shoulder Skill Practice Warm Up: Spend 8 minutes working up to a heavy jerk (80-90%) out of the rack, or perform 4 reps on the minute for 5 min (at 50-60%) Strength: none [...]

Farmers Cardio 2.0

Wednesday – October 11, 2017 - 171011 Context: Practice Dynamic Warm Up Option: 3 rounds: 8 squat jumps, 3 inch worms, 3 crab bridge, 8-12 hollow rocks, then 3 sets of 5 with the empty bar: Jefferson curl (rounded back deadlift), bent over row, hang muscle clean, shoulder press, hang [...]