Wednesday – July 25, 2018 - 180725 Context: Practice – When to pace and when to go hard Dynamic Warm Up Option: 400m jog or 2 min jump rope, then 5,4,3,2,1 with an empty bar: Jefferson curl, front squat, shoulder press, good morning, back squat. Mobility/Activation/Prehab: Ankle Skill Practice Warm Up: Spend 6 minutes [...]
Tuesday – July 24, 2018 - 180724 Context: Practice – what ‘active’ shoulders means 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 [...]
Monday – July 23, 2018 - 180723 Context: Competition – Use a consistent ‘routine’ when setting up for a PR lift 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: straight leg [...]
Saturday– July 21, 2018 - 180722 Context: Practice – Being a good spotter Dynamic Warm Up Option: 2 min jump rope, then 3 rounds of 10-20m single arm overhead carry (each arm), 10 ring rows, 10 push-ups, 10 side lunges, 10 hollow rocks, 3 inch worms Mobility/Activation/Prehab: Shoulder Skill Practice Warm Up: none Strength: 5-5-5-5-5 [...]
Friday – July 20, 2018 - 180720 Context: Competition – When to take ‘strategic breaks’ to improve overall score Dynamic Warm Up Option: 3 sets of 10 'Jones squats', 10 ring rows, 30s plank or planche progression, 10-20m kb single arm oh carry Mobility/Activation/Prehab: Hip Skill Practice Warm Up: none Strength: 5x5 back or box [...]
Thursday – July 19, 2018 - 180719 Context: Practice – Skill practice and workouts coming up later in the week 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: straight leg deadlifts, [...]
Wednesday – July 18, 2018 - 180718 Context: Practice – Using the warm up to improve form and skills Dynamic Warm Up Option: 3 sets of 10 ring rows, 10 walking lunge steps (total), 10 sit ups. Then 3 sets of 5 with an empty barbell: Good mornings, back squat, behind the neck [...]
Tuesday – July 17, 2018 - 180717 Context: Competition – Starting slow on longer workouts for a better score Dynamic Warm Up Option: 200m run with medball, sharing with partner, or 2 min jump rope. Then 3 sets of 10 medball squat cleans, 8 kipping swings, 6 wall ball, 4 inch worms, 2 [...]
Monday – July 16, 2018 - 180716 Context: Practice – Breaking things up to save the grip Dynamic Warm Up Option: '"Moscow" KB warm up, 2 rounds: 6 halos per side, 8 goblet squats, 10 bootstrappers, 12 single arm presses (6 per side), 2 crab bridges, quad smash, ankle mob - VIDEO Mobility/Activation/Prehab: Shoulder Skill [...]
Saturday – July 14, 2018 - 180714 Context: Practice – Work out a plan with your teammates ahead of time. Dynamic Warm Up Option: Coaches Choice Mobility/Activation/Prehab: Hip Skill Practice Warm Up: none Strength: none Super Set: none Metabolic Conditioning: “Alexander's Gordian Knot” 30 minute AMRAP (as many rounds as possible) - Teams of 3, one [...]
