Friday, 07.01.16 – 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 + 10 deadbugs] A. Snatch (any variation) clusters, 3 x 1.1.1.1.1 moderate; :10 between singles, 2:30 rest B. Muscle-up or dead hang to inverted or chin-over-bar hold, 6:00 EMOM
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Thursday, 06.30.16 – 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 [5/side light/moderate kettlebell clean & jerk + :30 bottom of goblet squat hold] A. Weightlifting tech work, 10:00 to work on snatch, clean, or jerk positions – nothing above 65%
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Wednesday, 06.29.16 – Training

10:00 as warm-up: Run, row, Assault Bike, and/or ski erg @ easy pace 2 sets of [6-8/side moderate/tough 1-arm DB rows + 4-5/side pistols (to a bench if full range w/flat foot isn’t there yet)] Every :90 for 30:00 (5 rounds of each): 1st: 15m (length of rig) DB walking lunges – treat this as
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Tuesday, 06.28.16 – Training

10:00 as warm-up: Run, row, Assault Bike, and/or ski erg @ easy pace 5 sets easy of [1/side kettlebell snatch + windmill] Double-under tech work – coach led A. Halting clean-grip deadlift (pause just below knees on way up, :03 descent), 5 x 1 @ clean max; begin a rep every :60 B. Clean high
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Monday, 06.27.16 – Training

10:00 as warm-up: Run, row, Assault Bike, and/or ski erg @ easy pace 2 sets easy of [:10-:30 2-arm passive hang from bar + :10-:30 tripod or headstand hold] A. Back squat, 1-1-1-1 building to a heavy single, 20X1; begin a set every 2:30 + AMRAP in 8:00: 10 CTB pull-ups, pull-ups, or tough, perfectly
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