Blog 2018-06-07T10:49:03+00:00


Saturday 180623

Context:  Competition – Using the clock for pacing Dynamic Warm Up Option: Coach’s Choice (list of fun warm up games here) Mobility/Activation/Prehab: Ankle Skill Practice Warm Up: Spend 8 minutes working on rope climb progressions [...]

Friday 180622

Context: Practice – Resting adequately between large sets (3+ minutes between sets of squats) Dynamic Warm Up Option: 3 rounds of bear crawl 40-60 feet, 2 crab bridges, 3 inch worms, 10 push-ups, 10 sit [...]

Thursday 180621

You have probably noticed that this training, working toward mastery, causes many benefits outside of the gym. It is because we are deliberately working on our weaknesses. We willingly accept the truth of where we [...]

Wednesday 180620

Context: Practice – the differences between the set up for heavy snatches and metcon snatches Dynamic Warm Up Option: 5 toy soldiers leg swings per leg, 10 squat jumps, 10 monkey swings or kip swings [...]

Tuesday 180619

Context:  Competition – Taking notes on your workouts so you can compare them to subsequent attempts Dynamic Warm Up Option: 200m jog throwing medicine ball with partner or 2 min jump rope, then 3 rounds [...]

Monday 180618

Context:  Practice – Why squat depth is important for healthy knees and hips Dynamic Warm Up Option: 3 rounds of 5 air squats, 2 crab bridges, 2 inch worms, 5 push-ups. Then 5,4,3,2,1 of straight [...]

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