Monday, 04.25.16 – Training

10:00-15:00 as warm-up: Run, row, Assault Bike, and/or ski erg @ easy pace 2 sets easy of [2-arm passive hang from bar + 5/side 1-arm kettlebell thrusters] A1. Back squat, 3 x 3-4, 22X1; :60 rest A2. 1-arm DB row, 3 x 5-6/arm, 20X1; :60 rest + AMRAP in 10:00: 20 double-unders or 40 single-unders
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Saturday, 04.23.16 – Training

10:00 as warm-up: Run, row, Assault Bike, and/or ski erg @ easy pace 2 sets easy of [1-3 dead hang to inverted + 1-3 wall walks] 5:00-10:00 muscle-up and/or handstand walk practice – coach led + For time w/a partner – only 1 working at a time: 800m run 80 pull-ups 400m run 120 wall
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Friday, 04.22.16 – 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. 1 halting snatch-grip deadlift (:02 pause below knees on way up, :03 descent) + 1 snatch pull, 5 x 1; begin a set every :90 B. Supinated strict
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Thursday, 04.21.16 – 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 + 3-5 rounds easy: 4 alternating Turkish get-ups, light/moderate & controlled 500m row
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