Blog

Bradshaw

Thursday – March 29, 2018 - 180329 Context: Mental Toughness – Grinding it out on a longer workout. Dynamic Warm Up Option: 2 sets of 10 reverse lunge steps, 10 sit ups, 10 ring rows, then 3 sets of 5 with an empty bar: straight leg deadlift, front squat, hang muscle/power clean, shoulder [...]

No Rain

Wednesday – March 28, 2018 - 180328 Context: Practice – Making every rep beautiful. Dynamic Warm Up Option: 10 toy soldiers leg swings per leg, 10 squat jumps, 10 monkey swings on the pull up bar, then 3 sets of 5: snatch grip deadlifts, hang muscle snatch, overhead squats, snatch grip press behind [...]

The Lawgiver

Tuesday – March 27, 2018 - 180327 Context:  Competition – Pacing for your best score. Dynamic Warm Up Option: 3 sets of 2 crab bridge and 10-15 hollow rocks, 8 air squats, then 3 sets of 5 with an empty bar: shoulder press, push press, push jerk, reverse lunge Mobility: Shoulder Skill Practice Warm [...]

Bone Rattler

Monday – March 26, 2018 - 180326 Context: Practice – Get full hip extension on the cleans today! Dynamic Warm Up Option: “Moscow" KB warm up, 2 rounds: 6 halos per side, 8 goblet squats, 10 boot strappers, 12 single arm presses (6 per side), 2 crab bridges, quad smash, [...]

Cannonball Run

8:30 AM workout below, 9:30 AM 18.5 workout Saturday – March 24, 2018 - 180324 Context: Practice – The goal of every workout isn’t to finish the fastest, it is to do the most advanced variation possible, with safety, and to finish in the middle of the scaling guide Dynamic Warm Up [...]

Fast Burn

Thursday – March 22, 2018 - 180322 Context: Practice – fast double unders are more efficient than slow double unders 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 [...]

Yellow Submarine

Wednesday – March 21, 2018 - 180321 Context: Practice – when to break up the sets (for form and intensity) Dynamic Warm Up Option: 3 rounds: 5L/5R leg swings, 5 strict leg raises (toes to bar), 5 ring rows, 5 goblet squats, 5 bootstrappers, 5 push-ups Mobility: Shoulder Skill Practice Warm Up: Spend 8 [...]

The Shade

Tuesday – March 20, 2018 Context: Mental Toughness – Get mentally prepped for a heavy deadlift! 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: Hip Strength: 1-1-1-1-1-1-1 Deadlift TEST [...]

Lapta in the Sun

Monday – March 19, 2018 - 180318 Context: Practice – How to breathe when resting to maximize recovery (nasal breathing, slow and controlled) 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 [...]

Lucky Shamrock

8:30AM workout below. 9:30AM Open workout 18.4 Saturday – March 17, 2018 - 180317 Context: Practice – Going for a ‘max’ with great form, and going for an actual ‘max’ (Practice context means the former) Dynamic Warm Up Option: 2 sets of: suitcase or oh carry + 10 goblet squats + 10 push [...]