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cherry blossoms

Friday – February 1, 2019 – 190201 Context: Competition – Grip and its role in performance Dynamic Warm Up Option: 3 rounds: 8 ring rows, 8 side lunges (per side), 2 inch worms, 2 crab bridge, 8-12 hollow rocks, then 3 sets of 5 with the empty bar: Jefferson curl (rounded back deadlift), [...]

peacemaker

Thursday – January 31, 2019 – 190131 Context: Practice – Don’t go crazy with the chalk. Too much is actually a bad thing. Dynamic Warm Up Option: 2 min row, then 3 sets of 10 jumping jacks, 10 push-ups, 10 narrow stance air squats (as narrow as possible). Then 3 sets of 5 [...]

death by 10m going prone

Wednesday – January 30, 2019 – 190130 Context: Practice – Be deliberate with the skill practices (they usually are something we’ll be doing in a metcon soon). 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 [...]

15.5

Tuesday – January 29, 2019 – 190129 Context: Competition – Pacing for larger sets 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, hang squat clean [...]

rugrats

Monday – January 28, 2019 – 190128 Context: Practice – Go a bit easier today because we have a doozy of a metcon tomorrow 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, 1 [...]

indians and cowboys

Saturday – January 26, 2019 – 190126 Context: Competition – Move as if you were being ‘judged’ in a competition (good form AND perfect range of motion). Dynamic Warm Up Option: Coaches Choice Mobility/Activation/Prehab: Ankle Skill Practice Warm Up: none Strength: none Super Set: none Metabolic Conditioning: “Indians and Cowboys” [...]

fantastic voyage

Friday – January 25, 2019 – 190125 Context: Practice – Take this one at an easier pace today. Focus on small sets and moving steady. Dynamic Warm Up Option: 3 rounds of bear crawl 40-60 feet, 5 inch worms, 10 air squats, 10 ring rows, then 4 sets of 5 [...]

cry me a river

Thursday – January 24, 2019 – 190124 Context: Practice – Take the dynamic warm up seriously. Quality repetitions are one of the keys to improvement Dynamic Warm Up Option: 2 min jump rope, then 2 rounds of 10 air squats, 2 crab bridges, 2 inch worms, 5 push-ups. Then 5,4,3,2,1 [...]

Triad-Athelon

Wednesday – January 23, 2019 – 190123 Context: Competition – Split the class into two or three ‘teams’, the team with the fastest combined time wins! (don’t forget to name each team!) Dynamic Warm Up Option: 3 sets of 5 push ups, 5 reverse lunge steps per leg, 5 ring [...]

drifting on

Tuesday – January 22, 2019 – 190122 Context: Practice – Smaller sets on the strength stuff is for absolute strength development. Larger sets are for more muscle growth (hypertrophy). Dynamic Warm Up Option: 400m run with med ball or 3 min jump rope, then 3 sets of 5 ring rows, 10 push ups, [...]