Saturday, 04.30.16 – Training

10:00 as warm-up: Run, row, Assault Bike, and/or ski erg @ easy pace 2 sets easy of [15′ forward bear crawl + 15′ backward bear crawl + 10 dead bugs w/hands pressed into wall] 5:00-10:00 muscle-up and/or handstand walk practice – coach led + AMRAP in 18:00 w/a partner – partners trade off completed, full
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Friday, 04.29.16 – Training

10:00 as warm-up: Run, row, Assault Bike, and/or ski erg @ easy pace 2 sets easy of [15′ forward bear crawl + 15′ reverse bear crawl] A. Snatch pull, 7 x 1starting @ 90-100% of snatch max and building from there as long as you’re FAST!; begin a set every :60 B. Supinated strict weighted
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Thursday, 04.28.16 – Training

15:00 as warm-up: Run, row, Assault Bike, and/or ski erg @ easy pace Dynamic hip & shoulder mobility – coach’s choice 2 sets easy of [10 light/moderate kettlebell swings + :30 bottom of goblet squat hold] A. Make-up strength work from Mon-Wed + 4-6 rounds easy: :60 bike :60 single-unders 4 alternating KB windmills, moderate
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Wednesday, 04.27.16 – Training

10:00-15:00 as warm-up: Run, row, Assault Bike, and/or ski erg @ easy pace 2 sets easy of [6/side moderate DB external rotations + 6 alternating pistols or pistol progressions] A1. Double KB or plate overhead walking lunge (KB may not be possible for most), 3 x 15m steps; :60 rest A2. Dead hang to inverted,
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Tuesday, 04.26.16 – Training

15:00 as warm-up: Run, row, Assault Bike, and/or ski erg @ easy pace 2 sets easy of [:10-:20 passive hang from bar (1-arm if possible) + 1/side Turkish get-up] Split jerk tech work – coach-led A. Power clean, build to a moderate/tough single for the day in 10:00 (or EMOM10 light/moderate drilling tech) B. DB
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