Archives

Warm-up & Mobility: 15 Minutes Part 1 – Skill/Strength: Clean – 20 min Fitness: 7×3 Touch-and-go Power Cleans climbing when possible, Hang Power Cleans for newer athletes [...]

Warm-up & Mobility: 15 Minutes Part 1 – Skill/Strength: 15 minutes Fitness: Strict Press and/or Push Press work up to a heavy-ish set of 3 Performance: Push-Jerk or Split Jerk – work up to a [...]

Warm-up & Mobility: 15 Minutes Part 1 – Skill/Strength: Squat – 20 min Fitness: 4×4 – get to same weight as last week and stay with same weight for 4 sets. If you missed last week, work [...]

Warm-up & Mobility: 15 Minutes Part 1 – Skill/Strength: 20 minutes Fitness: Deadlifts – 4 sets of 5, increasing in weight to a moderate load Performance: Deadlifts – 4 sets of 5, [...]

Warm-up & Mobility: 15 Minutes Part 1 – Skill/Strength: 10 minutes Fitness: 3 Power Cleans (or Hang Power Cleans) – EMOM for 10 minutes at 6 RPE Performance: 1 Clean EMOM for 10 minutes [...]

Warm-up & Mobility: 15 Minutes Part 1 – Skills – 15 min Fitness: Pull-up scales and beat swings Performance: Kipping application to the Pull Up and other movements Part 2 – [...]

Warm-up & Mobility: 15 Minutes Part 1 – Skill/Strength: Fitness: 3 Push-Press – EMOM 10 minutes at approximately 6 RPE Performance: Snatch – EMOM 10 minutes. 1 Snatch starting at [...]

Warm-up & Mobility: 15 Minutes Skill/Strength: Work on achieving your best front rack positions and then perform Front Squats – 3-3-3-3 increasing in weight. The performance group [...]

Warm-up & Mobility: 15 Minutes Part 1 – Skill/Strength: 20 min – Bench Press / Strict Press Fitness: 3-3-3 increasing in weight to a moderate weight,  with 5 Pendlay Rows after each set [...]

Warm-up & Mobility: 15 Minutes Part 1 – Skill/Strength: Clean – 15 minute Fitness: EMOM 15 min of – Min 1: 5 PC or Hang Power Clean Min 2: Accumulate 15 sec L sit hold Min 3: 30 [...]