Monday, 04.18.16 – Sport

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10:00 muscle-up practice/tech work + A. Squat snatch, accumulate 7-10 singles @ 72-77% of tested 1RM; rest as needed between – quality over volume/load B. Back squat w/no belt, lifters, or knee sleeves, 5-5-5 all tough, 40X1; 2:30 rest C1. Seated on floor DB shoulder press, 3 x 6-8, 21X1; :60 rest C2. Strict pronated
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Monday, 04.18.16 – Health

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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 4-6, 22X1; :60 rest A2. 1-arm DB row, 3 x 6-8/arm, 20X1; :60 rest + Every :60 for 15:00: Minute 1: :30 bar/ring
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Monday, 04.18.16 – Training

10:00-15:00 as warm-up: Run, row, Assault Bike, and/or ski erg @ easy pace 2 sets easy of [:30 passive hang from bar + 5/side 1-arm kettlebell thrusters] A1. Back squat, 3 x 4-6, 22X1; :60 rest A2. 1-arm DB row, 3 x 6-8/arm, 20X1; :60 rest + Every :60 for 15:00: Minute 1: :30 bar/ring
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