Wednesday, 08.31.16 – Sport

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10:00 pistol & bar muscle-up practice + A. Axle overhead walking lunges, 3 x 15m (length of rig); 2:00-3:00 rest B. Unsupported 1-arm DB row (not on a bench), 3 x 3-4/side; :45 between sides + 5 rounds for reps, score as lowest rounds of burpees + lowest round of calories: :60 burpees :60 rest
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Wednesday, 08.31.16 – Health

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Run, row, Assault Bike, and/or ski erg @ easy pace 2 sets of (4-6/side light DB external rotations + 4-6/side pistols – to a bench if full range w/flat foot isn’t there yet) 5:00 double-under practice Every :90 for 12:00 (4 sets of each): 1st: 8-10 alternating reverse lunges (bar on back) 2nd: :30-:45 front
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Tuesday, 08.30.16 – Sport

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A. Split jerk from blocks, 10:00 to build to a tough single for the day B. Clean-grip deadlift, 8 x 3 @ 103-105% clean max, 11X1; begin a set every :60 + 5 sets even: 5 tough touch-and-go power cleans – you pick the weight 10 ring dips (open w/strict each round before switching over
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Tuesday, 08.30.16 – Health

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Run, row, Assault Bike, and/or ski erg @ easy pace 10 alternating Turkish get-up + windmill Every :90 for 8 sets: 1 power clean, tough but crisp + 3 rounds for time w/a 12:00 cap: 400m row 20 push-up 15 kettlebell swings + 5:00-10:00 coach-led mobility work – 1-2 upper & 1-2 lower pieces Post
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Monday, 08.29.16 – 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 + 1-3 forward rolls] Every :90 for 12:00 (4 sets of each): 1st: 4-6 front squats, 20X1 2nd: :45 strict pull-ups or max chin-over-bar hold up to :30 + 4 sets for reps: 2:00 of
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