Friday, 07.15.16 – 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. Snatch (any variation), 10 x 1 moderate; begin a rep every :60 + For time w/12:00
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Thursday, 07.14.16 – 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, 07.13.16 – Training

10:00 as warm-up: Run, row, Assault Bike, and/or ski erg @ easy pace 2 sets of [6-8/side light DB external rotations + 4-6/side pistols (to a bench if full range w/flat foot isn’t there yet)] 5 rounds of: 3:00 of [200m run or 250m row or .3 mile Assault Bike + max rounds in remaining
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Tuesday, 07.12.16 – Training

10:00 as warm-up: Run, row, Assault Bike, and/or ski erg @ easy pace 10 alternating kettlebell snatch + windmill A. 1 halting clean-grip deadlift (pause just below knees on way up, :03 descent) + 1 clean high pull, 7 x 1; begin a rep every :90 + 10:00 @ 80% – focus on movement quality
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Monday, 07.11.16 – 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] Every :90 for 15:00 (5 sets of each): 1st: 4-6 front squats, 40X1 2nd: 4-6 bent-over DB rows (both arms at same time, 20X1 + AMRAP
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