long, unplugged hike and or mobility work of choice
Month: July 2016
Saturday, 07.09.16 – Training
10:00 as warm-up:
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
+
AMRAP in 20:00 w/a partner, split all runs/reps as desired w/only 1 working at a time:
800m run
50 kettlebell swings
200m odd object carry – sand bag, log, plate pinch, or 1-arm DB/KB overhead, etc.
50 burpees
+
Optional:
Abs, bis, & tris of choice
Post result to comments.
Friday, 07.08.16 – 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, 5 x 1.1 moderate; :10 between singles, begin a set every 2:00
+
1 set:
max unbroken pull-ups (strict, kipping, CTB) – we’ll use this to determine training reps going forward, give full effort here…
+
AMRAP in 9:00:
9 DB man-makers (1 = L arm row + R arm row + power clean + thruster]
15 row calories
+
3 rounds not for time:
20 unweighted Russian twists (L is 1, R is 2, back to L is 3, and so on…)
5 hollow-to-superman rolls
Post results to comments.
Thursday, 07.07.16 – 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% max
B. Make-up strength work from Mon-Wed
C. Prowler or sled fun
Post results to comments.
Wednesday, 07.06.16 – Training
10:00 as warm-up:
Run, row, Assault Bike, and/or ski erg @ easy pace
3 sets of [5-6/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 3:00 for 30:00 (5 rounds of each):
1st: :90 of [15 wall balls + max double-unders in remainder of the :90]
2nd: 450/350m row @ high aerobic effort – goal is same or slightly fast pace set-to-set
+
3 sets not for time:
:15-:30/side plank
rest as needed
Post results to comments.
Tuesday, 07.05.16 – 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]
A. Clean high pull, 6 x 1; begin a rep every :60
B. Halting clean-grip deadlift (pause just below knees on way up, :03 descent) , 6 x 1; begin a set every :60
+
12:00 @ 80% – focus on movement quality over speed:
6 power clean singles, moderate weight (lighter than last week)
4 wall walks
200m run
Post results to comments.