Blog

Lomachenko

Thursday – June 21, 2018 - 180621 Context: Mental Toughness – Pushing hard in the beginning, even when you know it will make things harder in the end Dynamic Warm Up Option: 3 sets of 5 push-ups, 5 reverse lunge steps per leg, 5 ring rows, 5 golf ball pick ups per leg, [...]

16.3 Open

Wednesday – June 20, 2018 - 180620 Context: Practice – the differences between the set up for heavy snatches and metcon snatches Dynamic Warm Up Option: 5 toy soldiers leg swings per leg, 10 squat jumps, 10 monkey swings or kip swings on the pull up bar, then 3 sets of 5: snatch [...]

Evasion

Tuesday – June 19, 2018 - 180619 Context:  Competition – Taking notes on your workouts so you can compare them to subsequent attempts Dynamic Warm Up Option: 200m jog throwing medicine ball with partner or 2 min jump rope, then 3 rounds of 8 ring rows, 8 push-ups, 8 ring rows, 8 Spiderman [...]

Hurt

Monday – June 18, 2018 - 180618 Context:  Practice – Why squat depth is important for healthy knees and hips Dynamic Warm Up Option: 3 rounds of 5 air squats, 2 crab bridges, 2 inch worms, 5 push-ups. Then 5,4,3,2,1 of straight leg deadlift, hang power clean, shoulder press, thruster Mobility/Activation/Prehab: Hip Skill Practice [...]

Duel at Dawn

Saturday – June 16, 2018 - 180616 Context:  Competition – Pushing yourself when going head to head (but staying safe) Dynamic Warm Up Option: Coach’s Choice (list of fun warm up games here) Mobility/Activation/Prehab: Shoulder Skill Practice Warm Up: None Strength: none Super Set: none Metabolic Conditioning: “Duel at Dawn“ AMReps as possible in 12 minutes, [...]

Thanks for the Memories

Friday – June 15, 2018 - 180615 Context: Practice – Why warm ups are important. Dynamic Warm Up Option: 400m jog or 2 min jump rope, then 3 rounds: 8 reverse lunge steps, 8 push-ups, 8 goblet squats, 8 sit ups, 8 banded good mornings, 10-20m farmer carry Mobility/Activation/Prehab: Hip Skill Practice Warm Up: [...]

Crud Muffin

Thursday – June 14, 2018 - 180614 Context: Practice – Take your time to make every rep beautiful, and have a plan if you need to scale. Dynamic Warm Up Option: 3 sets of 50 single unders or 30 double unders, 10 push ups, 10 sit ups, 10 ring rows. Then 3 sets [...]

The Ghost

Wednesday – June 13, 2018 - 180613 Context:  Competition – Pacing for a good score and going for ‘Rx’ on benchmarks. Dynamic Warm Up Option: 3 rounds of 20-30m farmer carry, 10 goblet squats, 10 'halos', 10 ring dips or ring push-ups, 15 jumping jacks Mobility/Activation/Prehab: Ankle Skill Practice Warm Up: Spend 8 minutes [...]

Papa’s Got a Brand New Bag

Tuesday – June 12, 2018 - 180612 Context: Practice – How much rest between reps on squats and ring dips? Dynamic Warm Up Option: 200m jog, 300m row, or .25 mi airdyne, then 2 sets: 5 side lunges per side, 5 single arm ring row per side, 5 glute bridges, 5 broad jumps, [...]

Aftermath

Monday – June 11, 2018 - 180611 Context:   Competition – Get psyched up for a new max on jerks. Dynamic Warm Up Option: 3 sets of 3 inch worms, 10 squat jumps, 10 monkey swings or kip swings on the pull up bar, then 3 sets of 5: straight leg deadlifts, hang muscle [...]