Blake’s Choice

Saturday – November 18, 2017 - 171118 Context: Mental Toughness – You can do big things by pacing properly. Dynamic Warm Up Option: Blake's Choice Mobility: Blake's Choice Skill Practice Warm Up: None Strength: Blake's Choice Super Set: None. Metabolic Conditioning: Blake's Choice


Friday – November 17, 2017 - 171117 Context: Practice - Row the 1500 as if it were a competition, log it as a separate benchmark. 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 [...]

Bishop at Sunset

Thursday – November 16, 2017 - 171116 Context: Practice – Talk about proper warm up sets before heavy lifting. Dynamic Warm Up Option: Coach's Choice Mobility: Hip Skill Practice Warm Up: Spend 7 minutes working on single arm kettlebell snatches. Be deliberate about not letting the kb slam onto the wrist! Perform sets of [...]

Crud Muffin

Wednesday – November 15, 2017 - 171115 Context: Practice -   Focus on the lock out of both the jerks, the push ups, and the kb swings. 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 [...]


Tuesday – November 14, 2017 - 171114 Context: Competition   - Do your best to finish this one ‘as prescribed’ and don’t forget to log it! Dynamic Warm Up Option: 3 rounds 10-20m farmer carry, 10 ring rows, 10 reverse lunge steps (5R/5L), 10 hollow rocks, 10 goblet squats Mobility: Shoulder Skill Practice Warm Up: [...]

Russian Dash Cams

Monday – November 13, 2017 - 171113 Context:  Competition   - Get psyched and go for a PR today on the clean! Dynamic Warm Up Option: 2 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), [...]

Hot Bronze

Saturday – November 11, 2017 - 171111 Context: Mental Toughness – Really push yourself on every round do to how short the workout is and because of the forced rests. Dynamic Warm Up Option: 3 sets of 10 'Jones squats', 10 ring rows, 30s plank or planche progression (link for planche progressions), 10-20m [...]

Dumbbell DT

Friday – November 10, 2017 - 171110 Context: Practice – The differences between the clean and the deadlift hip positioning Dynamic Warm Up Option: 5,4,3,2,1 with an empty barbell, straight leg deadlifts, bent over row, muscle clean, squat clean, push press, then 2 sets of 3 inch worms, 3 crab bridges Mobility: Shoulder Skill [...]

Ain’t No Grave

Thursday – November 9, 2017 - 171109 Context: Practice – Make sure every squat is all the way down, and full lockout at the top 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, [...]


Wednesday – November 8, 2017 - 171108 Context: Competition   - Do your best to finish this one ‘as prescribed’ and don’t forget to log it! Dynamic Warm Up Option: Coach’s choice Mobility: Hip Skill Practice Warm Up: None Strength: 5 x 3 Front Squat or front box squat 1 of [...]