Sunday, 07.23.16 – Health & Sport
long, unplugged hike, get outside! Post results to comments.
- All
- Testing 6
- Training 2,656
- Uncategorized 18
Saturday, 07.23.16 – Sport
10:00 jump rope (doubles and triples) and freestanding handstand hold practice – keep hands within a 4′ x 6’ mat + A. Power snatch, build to a tough single for the day B. 1 halting snatch-grip deadlift (pause just below knees on way up & down) + 1 snatch high pull, 5 x 1 starting
Saturday, 07.23.16 – Health
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 w/20:00 cap: 400m run – both must run together 80 burpees – split reps as desired, but reps only count when partner is hanging from a
Friday, 07.22.16 – Training
Run, row, Assault Bike, and/or ski erg @ easy pace 2 sets easy of [45′ forward bear crawl + 45′ reverse bear crawl + 10 deadbugs] A few minutes of dead hang-to-inverted, front lever, or skin-the-cat practice/tech work A. 1 snatch-grip deadlift + 1 hang snatch (squat if possible, otherwise power), 6 x 1 moderate/tough;
Thursday, 07.21.16 – Training
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% max B. Make-up