Warm-up & Mobility: 15 Minutes Part 1 – Skill/Strength: Pull-ups and C2B Pull-ups Performance: Opportunity to work on weighted pull-ups and C2B as a skill. Testing point for pull-ups – [...]
Warm-up & Mobility: 15 Minutes Part 1 – Skill/Strength: Performance: Squat – working off your estimated 1RM (see a coach if you don’t know how to estimate it), perform 1 set of 3 [...]
Warm-up & Mobility: 15 Minutes Part 1 – Skill/Strength: 15 Minutes Performance: HSPU skills and progressions – if you want to take the time to evaluate this Level II skill: How many [...]
Warm-up & Mobility: 15 Minutes Part 1 – Skill/Strength: Snatch – 20 minutes Performance: 5 minutes of unloaded bar work with Coach and then 15 minutes to work to a heavy complex of 1 [...]
Warm-up & Mobility: 15 Minutes Part 1 – Skill/Strength: Clean – 20 min Performance: 5 min empty bar skill with Coach, then 15 min work up to a heavy single Fitness: 5 min skill work [...]
Warm-up & Mobility: 15 Minutes Part 1 – Skill/Strength: Deadlift – 20 min Performance: Deadlift – Work to a heavy set of 3 Fitness: Deadlift – Perform 4 sets of 5 increasing [...]
Warm-up & Mobility: 15 Minutes Part 1 – Skill/Strength: Front Squat Performance: 20 minutes to work up to a single – This is a possible PR day if you are feeling fresh – if you [...]
Warm-up & Mobility: 15 Minutes Part 1 – Skill/Strength: Performance: Snatch – 5 min empty bar skill with coach and 10 min work up of singles of this complex: 1 Power Snatch + 1 Overhead [...]
Warm-up & Mobility: 15 Minutes Part 1 – Skill/Strength: Kipping skill work – where are you at now? What do you need to work on? Part 2 – Conditioning: “Dressed to the Nines” [...]
