Wednesday, 04.20.16 – Sport

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A. High hang squat clean, build to a heavy single for the day B. Back squat, 8 x 3 @ 50% of tested 1RM, 10X1; begin a set every :60 C. Close-grip bench press, 3-3-3-3, 21X1; 2:00 rest + 3 sets for even times: 20 Russian kettlebell swings, goal is 70/53 400m run 20m KB
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Wednesday, 04.20.16 – 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. 1-arm KB overhead walking lunge, 3 x 12 steps (switch arms @ 6 steps); :30 rest A2. Front leaning rest on ground, 3 x :60
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Tuesday, 04.19.16 – Health

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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 A1. Power clean clusters, 4 x 1.1; :10 between singles (yep, 4 sets for A1, only 3 for A2), :60
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Tuesday, 04.19.16 – 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 A1. Power clean clusters, 4 x 1.1; :10 between singles (yep, 4 sets for A1, only 3 for A2), :60
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