30:00 active recovery on bike, rower, or ski erg only
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10:00-20:00 mobility work post-17.1 announcement
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game-planning/visualization for 17.1
Month: February 2017
Wednesday, 02.22.17 – Sport
A. Squat snatch, 5 x 1 @ 70-80% max; begin a rep every :60
B. Squat clean, 5 x 1 @ 70-80% max; begin a rep every :60
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For time @ steady effort – just cruising through this:
60 row calories
50 wall balls, 20/14 to 10/9
40 toes-to-bar
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For time:
30 burpees w/2-hand touch to target 6-8” above standing reach
Post results to comments.
Wednesday, 02.22.17 – Health
Run, row, Assault Bike, and/or ski erg @ easy pace
2 sets of (10 band dislocates + 10 band pull-aparts + 10 jumping squats)
Every :60 for 9:00 (3 sets of each):
1st: :05-:10/side bottom of pistol hold – flat foot, use support on upright if needed
2nd: 5-10 2-arm passive-to-active hangs
3rd: :15-:30 nose-to-wall hold or front leaning rest on ground
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AMRAP in 9:00:
21 wall balls
15 toes-to-bar
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5:00-10:00 coach-led mobility work
Post results to comments.
Tuesday, 02.21.17 – Health
Run, row, Assault Bike, and/or ski erg @ easy pace
3 rounds of(1/side Turkish get-up + 10 controlled scap push-ups)
Every :90 for 15:00 (5 sets of each):
1st: 3-5 power cleans – touch-and-go if proficient, otherwise drop and quick reset
2nd: 3-5 DB push press, 21X1
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AMRAP in 6:00:
60/45/30/15 double-unders – same reps/round, select a number that’s achievable in under :60
30 Russian kettlebell swings
15 burpees
OR Wellness Challenge re-test, for time:
250m row
15 burpees
25 kettlebell swings
15 burpees
250m row
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5:00-10:00 coach-led mobility work
Post results to comments.
Tuesday, 02.21.17 – Sport
A. Power/muscle snatch, 5 x 9 @ 75/53; begin a set every :60
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3 sets steady:
75 double-unders
15 deadlifts, 135/85
10-15 handstand push-ups
2:00 rest
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3 sets even:
200m run
15 box step-up/step-down, 24/20
10-15 CTB pull-ups – fast singles if you plan to go that route in the Open
2:00 rest
Post results to comments.
Monday, 02.20.17 – Sport
3 rounds not for time – just practice, should not be breathing hard here:
3/side 1-arm DB snatches
3 DB deadlifts
3 DB hang squat cleans
3 DB thrusters
3 DB burpees
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A. Squat clean & jerk, 10 x 1 moderate; begin a rep every :30
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3 sets:
:60 ring muscle-ups
:60 rest
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AMRAP in 5:00, return to round of 21 upon completion of round of 9:
21-15-9 of (power cleans @ 115/75 + overhead squats @ 115/75)
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400m sandbag carry immediately upon completion of AMRAP, pick it up and go
Post result to comments.