Monday, 08.01.16 – Health

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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 handdstand hold] Every :90 for 15:00 (5 sets of each): 1st :90: 3-5 front squats, 22X1 2nd :90: 5-6 bent-over DB rows (both arms at same time, 20X0 – no pause
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Monday, 08.01.16 – Sport

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A. Squat snatch, 6 x 1 @ 83-93% 1RM – crisp reps more important than load today; begin a rep every :90 B1. Back squat, 3-3-3, 22X1; :60 rest B2. Weighted strict supinated CTB pull-ups, 1-1-1, 21X0; :60 rest + For reps: 5:00 strict supinated pull-ups :60 rest 3:00 wall balls @ 30/20 to 10/9
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Saturday, 07.30.16 – Sport

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10:00 jump rope (doubles and triples) and freestanding handstand hold practice – keep hands within a 4′ x 6’ mat + A. Power clean, build to a moderate/tough touch-and-go set of 5 B. 1 halting clean-grip deadlift (pause just below knees on way up & down) + 1 clean high pull, 5 x 1 starting
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Saturday, 07.30.16 – Health

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Run, row, Assault Bike, and/or ski erg @ easy pace Dynamic mobility work – coach-led 5:00-10:00 muscle-up and/or handstand walk practice – coach led + For time w/a partner: 400m run – both must run together 4 rounds of [12 toes-to-bar/sit-ups + 12 push-ups + 24 air squats] – trade off as needed, only 1
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