Run, row, Assault Bike, and/or ski erg @ easy pace 3 sets easy of [10 bird dogs + 10 dead bugs] DB snatch review/practice + find your weight A. Squat clean + front squat OR squat snatch + overhead squat, 1 moderate every :60 for 8 sets or 8:00 to build to a challenging set
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. Make-up strength work from Mon-Wed or weightlifting tech work, 15:00 to work on snatch, clean, or jerk positions –
active recovery – spend 30-60 minutes on the trails (hike not run), in the pool, meal prep, and/or mobility Post results to comments.
10:00 pistol & bar muscle-up practice + A. Alternating barbell front rack lunges, take your time & build to a very tough set of 10 B. Unsupported 1-arm DB row (not on a bench), 3 x 3-5/side; :45 between sides + Every 4:00 for 5 sets – goal is best sustainable pace: 40 row calories
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)] Every :90 for 12:00 (4 sets of each): 1st: 15m DB walking lunges (hands @ sides) 2nd: max L-sit up to :30 +