Thursday, 10.27.16 – Health

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Run, row, Assault Bike, and/or ski erg @ easy pace Dynamic hip & shoulder mobility – coach’s choice 2 sets easy of [5/side moderate kettlebell snatch + :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 – nothing above
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Wednesday, 10.26.16 – Sport

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5:00-10:00 double-under & bar muscle-ups practice – alternate between the two w/rest between, nothing fatigued + A. Squat snatch, build quickly to a single @ 80-90% 1RM B. 1-arm DB rows, 3 x 4-6/side, no tempo; :45 between sides + 10:00 @ easy effort – save the intensity for the prowler: 10 CTB pull-ups 15
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Wednesday, 10.26.16 – Health

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Run, row, Assault Bike, and/or ski erg @ easy pace 2 sets of (15 light band pull-aparts + 4-6/side pistols or shrimp squats) A. 1-arm DB/KB overhead walking lunges, 4 x 10m – alternate sides set-to-set so each side does 2 sets; begin a set every :90 B. Alternating DB rows from plank position, 3
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Tuesday, 10.25.16 – Sport

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3 sets not for time: 15m medball bear hug carry :20-:30 L-sit accumulation + A. Snatch-grip deadlift from deficit (feet elevated 2-3”), 5-5-5, 31X1; 2:30 rest B. Split jerk w/:01 pause in dip & :01 pause @ catch before recovery, 8 x 1 light/moderate; begin a rep every :90 + For time w/a partner, trading
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Tuesday, 10.25.16 – Health

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Run, row, Assault Bike, and/or ski erg @ easy pace 10 alternating Turkish get-up + windmill Every :90 for 12:00 (4 sets of each): 1st: 1 halting clean-grip deadlift – :01 pause 1” off the ground, complete lift, :04 descent 2nd: 3-5/side 1-arm DB push press, 21X1 + Every 7:00 for 2 sets (or grab
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