W.O.D.

21/07/17

Friday – July 21, 2017 - 170721 Context: Competition Mobility: Hip Skill Practice Warm Up: None  (list of fun games to play here) Strength: 6 x 2 Front BOX squat - 5 of 15 (6 sets of 2 reps, same weight across, approximately 60 - 70% of front squat). Video Here. Super...

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20/07/17

Thursday – July 20, 2017 – 170720 Context: Mental Toughness Mobility: Hip Skill Practice Warm Up: Spend 8 minutes working up to a challenging (80-90%) power clean Strength: none Super Set: none Metabolic Conditioning: “The Chief” Each year in the United States Navy, a...

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19/07/17

Wednesday – July 19, 2017 – 170719 Context:   Practice Mobility: Shoulder Skill Practice Warm Up: Spend 8 minutes working on snatch balance and snatch balance progressions. Strength: 2-2-2-2-2-2-2 Squat Snatch or Muscle/power snatch to overhead squat (7 sets of 2...

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18/07/17

Tuesday – July 18, 2017 - 170718 Context: Competition Mobility: Ankle Skill Practice Warm Up: Spend 10 minutes or more working on a pause squat clean (pause 3s at the knee) x 2 reps at 80-90% effort. Super Set: none Metabolic Conditioning: “Evasion“ Cover as much...

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17/07/17

Monday – July 17, 2017 - 170717 Context: Practice Mobility: Hip Skill Practice Warm Up: Spend 8 minutes working on weighted pistols or pistol progressions. Perform sets of 5 per leg. Strength: 7 x 1 Front BOX squat - 4 of 15 (7 sets of 1 rep, same weight across,...

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14/07/17

Friday – July 14, 2017 - 170714 Context:   Practice Mobility: Shoulder Skill Practice Warm Up: Spend 8 minutes working up to your max weighted pistol x 3 (or progression) Strength: 3-2-2-2-1-1-1-1 split jerk  (increase weight with each set to max) Super Set: none...

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13/07/17

Thursday – July 13, 2017 – 170713 Context:   Practice Mobility: Hip Skill Practice Warm Up: Perform 3 sets of 5 'ring outs' (think 'ab wheel' on the rings). Adjust the ring strap angle so you can do a 3 second hold at full extension each rep. Strength: none Super Set:...

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12/07/17

Wednesday – July 12, 2017 – 170712 Context: Competition Mobility: Hip Skill Practice Warm Up: Spend 10 min working up to a challenging single leg Deadlift. Strength: none Super Set: none Metabolic Conditioning: “Without Me” For time. 5 rounds 5 rounds for time of: 15...

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11/07/17

Tuesday – July 11, 2017 - 170711 Context: Practice Mobility: Shoulder Skill Practice Warm Up: None  (list of fun games to play here) Strength: 5 x 3 Front BOX squat - 3 of 15 (5 sets of 3 reps, same weight across, approximately 50 - 60% of front squat). Super Set: 5 x...

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10/07/17

Monday – July 10, 2017 - 170710 Context: Competition Mobility: Ankle Skill Practice Warm Up: Spend 10 minutes working up to a challenging (80-90%) clean and jerk (power clean or squat clean). Strength: none Super Set: none Metabolic Conditioning: “Triad-Athelon” For...

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07/07/17

Friday – July 7, 2017 - 170707 Context:   Practice Mobility: Shoulder Skill Practice Warm Up: None  (list of fun games to play here) Strength: 7 x 2 Push Jerk  - 13 of 13 (7 sets of 2 rep, same weight across, approximately 100% or more of previous max jerk). Video...

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06/07/17

Thursday – July 6, 2017 – 170706 Context: Competition Mobility: Ankle Skill Practice Warm Up: Spend 10 minutes working up to a challenging (80-90%) overhead squat out of the rack Strength: none Super Set: none Metabolic Conditioning: Max Effort Testing and “Year End...

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05/07/17

Wednesday – July 5, 2017 – 170705 Context:   Practice Mobility: Shoulder Skill Practice Warm Up: Spend 6 minutes working up to a challenging (80-90%) push press  out of the rack Strength: 6 x 3 Push Jerk  - 12 of 13 (6 sets of 3 rep, same weight across, approximately...

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04/07/17

Tuesday – July 4, 2017 - 170704 Context: Competition Mobility: Shoulder Skill Practice Warm Up: Spend 10 min working up to a challenging thruster for 2 reps, (80-90%) out of the rack. Or perform 3 reps on the minute for 6 minutes at 50-60% (from the floor)....

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03/07/17

Monday – July 3, 2017 - 170703 Context: Practice Mobility: Hip Skill Practice Warm Up: Spend 6 minutes doing 3 sets of 3-5 'ring outs' with a 2-3 second pause (think of an 'ab wheel' on the rings). Strength: 6 x 2 Front BOX squat - 2 of 15 (6 sets of 2 reps, same...

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30/06/17

Friday – June 30, 2017 - 170630 Context:   Practice Mobility: Ankle Skill Practice Warm Up:  EMOM 5 - Pause squat clean (pause 3 seconds just below the knee) AT 60% OF MAX CLEAN Strength: none Super Set: none Metabolic Conditioning: “Every Breath You Take” For time. 3...

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29/06/17

Thursday – June 29, 2017 – 170629 Context: Competition Mobility: Hip Skill Practice Warm Up: None  (list of fun games to play here) Strength: 8 x 1 Push Jerk  - 10 of 13 (8 sets of 1 rep, same weight across, approximately 90 - 100% of max jerk). Video Here. Super Set:...

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28/06/17

Wednesday – June 28, 2017 – 170628 Context:   Practice Mobility: Shoulder Skill Practice Warm Up: Spend 10 minutes working up to a challenging pause squat snatch (pause 3 seconds just below the knee) plus hang squat snatch. Use 50-70% of max snatch. Or perform 2 reps...

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27/06/16

Tuesday – June 27, 2017 - 170627 Context: Practice Mobility: Hip Skill Practice Warm Up: None  (list of fun games to play here) Strength: 7 x 1 Front BOX squat - 1 of 15 (7 sets of 1 rep, same weight across, approximately 50 - 60% of front squat). Super Set: 7 x 3...

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26/06/17

Monday – June 26, 2017 - 170626 Context: Competition Mobility: Shoulder Skill Practice Warm Up: Spend 6 minutes getting 3 sets of L sits (or progression) on parallettes or rings. Strength: 6 x 3 Push Jerk  - 9 of 13 (6 sets of 3 reps, same weight across, approximately...

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