Blog

Goose

Tuesday – May 8, 2018 - 180508 Context: Practice – Skill practice as a clue to what is coming later in the week. Dynamic Warm Up Option: 3 sets of 3 inch worms, 2 crab bridges, 5 push-ups, 5 side lunges per leg, 100ft suitcase or overhead carry (each arm). Then 3 sets [...]

Testify

Monday – May 7, 2018 - 180507 Context:  Competition – Pushing hard when there is a minute rest built in. 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 lunges (4 per [...]

Kodiak

Saturday – May 5, 2018 - 180505 Context: Practice –  Scaling best practices (front squats instead of OHS, etc.) 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 [...]

Kid Dynamite

Friday – May 4, 2018 - 180504 Context:  Competition – Arm position on double unders Dynamic Warm Up Option: 2 sets of: suitcase or oh carry + 10 goblet squats + 10 push ups + 10 sit up. Then 5 inch worms and 3 Crab Bridges. Mobility: Ankle Skill Practice Warm Up: Spend 8 [...]

Times Like These

Thursday – May 3, 2018 - 180503 Context: Practice – Using your abs on everything 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 of 5 with the empty bar: Jefferson curl, hang muscle clean, front [...]

Learn to Fly

Wednesday – May 2, 2018 - 180502 Context: Practice – Knowing what movements to push on (and which ones to hold back) 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, [...]

Plenty of Gas in the Tank

Tuesday – May 1, 2018 - 180501 Context:  Competition – Pacing for longer workouts Dynamic Warm Up Option: "St Petersburg" Kb 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 [...]

Cry Me a River

Monday – April 30, 2018 - 180430 Context: Practice – Setting a new PR, but not testing absolute max Dynamic Warm Up Option: 3 rounds: 8 squat jumps, 2 inch worms, 2 crab bridge, 5 push ups, 5 ring rows, then 3 sets of 5 with the empty bar: Jefferson curl (rounded back [...]

Lines and Lashings

Saturday – April 28, 2018 - 180428 Context: Mental Toughness – Going out of your comfort zone with movements like rope climbs Dynamic Warm Up Option: Coach’s Choice (Click here for a playlist of fun warm up games) Mobility: Hip Skill Practice Warm Up: None Strength: none Super Set: none Metabolic Conditioning: “Lines and Lashings“ In [...]

5 4 3 Row Intervals

Friday – April 27, 2018 - 180427 Context: Practice – Not every training day needs to leave you ‘crushed’ Dynamic Warm Up Option: 200m jog throwing PVC or medball to a partner or 5 shuttle runs with medball alternating with partner, then 5,4,3,2,1 with an empty bar: straight leg deadlift, barbell row, hang [...]