• MONDAY   Context: Practice – Pacing and grip (and how to avoid rips) Mobility: Ankle Skill Practice Warm Up: Spend 8 minutes working up to a challenging (80-90%) clean a

  • FRIDAY   Context: Practice – Row the 1500 as if it were a competition, log it as a separate benchmark. Skill Practice Warm Up: Spend 8 minutes working up to a challengin

  • THURSDAY   Context: Practice – Talk about proper warm up sets before heavy lifting. Hip (side stretch glutes) Ball roll glutes TFL roll with roller Straddle on ground D dog to

  • WEDNESDAY   Context: Practice – Focus on the lock out of both the jerks, the push ups Skill Practice Warm Up: Spend 6 minutes doing 3 sets of 3-5 ‘ring outs’

  • TUESDAY Skills: Wheelbarrow walks Forward rolls Workout movements   WORKOUT – 3 rounds 14 AMERICAN Kettlebell Swings (Health: 35lb / Athletic: 53lb*/ Performance: 70lb)

  • FRIDAY Context: Practice Mobility: Shoulder Skill Practice Warm Up: None Strength: 6 x 2 power clean 11 of 12 (6 sets of 2 reps at 85-95%, same weight with each set) Super Set: 6 x

Workout Of the Day

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