Thursday, 12.29.16 – Sport
30:00-60:00 easy aerobic recovery work (swim/bike/hike preferred) and/or mobility work of choice
- All
- Testing 6
- Training 2,709
- Uncategorized 18
Thursday, 12.29.16 – Health
Run, row, Assault Bike, and/or ski erg @ easy pace Dynamic hip & shoulder mobility – coach’s choice 2 sets easy of [10 DB Cuban presses + :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
Wednesday, 12.28.16 – Health
Run, row, Assault Bike, and/or ski erg @ easy pace 2 sets of (10 band dislocates + 10 band pull-aparts + 10 jumping squats) 10:00 coach-led gymnastics practice – handstands, kipping, pistols, rope climb, etc. + 3 sets for reps: :60 strict pull-ups or perfect CTB Australian pull-ups or muscle-ups :60 rest :60 overhead plate
Wednesday, 12.28.16 – Sport
10:00 bar muscle-up & pistol practice – back & forth between the 2, nothing fatigued… + Every 2:00 for 12:00 (6 sets): 2 touch-and-go squat snatches starting moderate and building to a tough double + Every 2:00 for 12:00 (6 sets): 2 squat cleans starting moderate and building to a tough double + Not for
Tuesday, 12.27.16 – Sport
5:00-10:00 handstand hold or walk practice + A. Split jerk, build to a tough single in 10:00 B. Power clean, build to a tough touch-and-go triple in 10:00 + AMRAP in 15:00: 150 double-unders 1000m row 50 burpees + 3 sets not for time: 10 unweighted hip extensions, 2012 :30 top of dip hold w/palms