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 65% max
B. Prowler/sled/strongman fun or make-up conditioning work if not in tomorrow
+
5:00-10:00 mobility work – coach-led
Post results to comments.
SCHEDULE NOTICE: this Saturday, 02.18.17, we will only be having a single class @ 0900, after which the gym will be closed to everyone not registered for the MovNat Workshop (info @ https://www.movnat.com/shop/1-day-elements-workshop-cincinnati-oh/) we’re hosting from 1000-1600
30:00-60:00 easy aerobic work of choice (limit to bike/swim/row/hike, no run) and/or 30:00-60:00 mobility work
SCHEDULE NOTICE: this Saturday, 02.18.17, we will only be having a single class @ 0900, after which the gym will be closed to everyone not registered for the MovNat Workshop (info @ https://www.movnat.com/shop/1-day-elements-workshop-cincinnati-oh/) we’re hosting from 1000-1600
3 rounds not for time:
1-6 muscle-ups (your choice ring or bar) or 3 dead hang to inverted
10 DB deadlifts, 50/35/hand – both heads of both DB much touch floor @ bottom of each rep
+
A. 1 squat clean + 1 hang squat clean + 1 front squat + 1 jerk, 10 x 1 light/moderate no misses; begin a set every :60
+
6 sets w/quick transition between row & barbell, then rest enough to feel recovered enough to go again:
:60 row @ high breathing effort
10 overhead squats, 95/65
:60-2:00 rest
+
For time:
50 toes-to-bar
Post results to comments.
SCHEDULE NOTICE: next Saturday, 02.18.17, we will only be having a single class @ 0900 and the gym will be closed from 1000-1600 as we host a MovNat Workshop (info @ https://www.movnat.com/shop/1-day-elements-workshop-cincinnati-oh/)
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 – kipping for TTB/pull-up/handstand push-up and/or pistol practice
+
AMRAP in 10:00:
10 deadlifts, light/moderate up to 95/65
10 hang power cleans
10 front squats
10 toes-to-bar or sit-ups
OR
AMRAP in 10:00 w/a single KB up to 70/53 – go this route if front rack mobility prevents quality/comfort w/a barbell:
10 deadlifts
10 Russian kettebell swings
10 goblet squats
10 toes-to-bar or sit-ups
+
5:00-10:00 coach-led mobility work
Post results to comments.
SCHEDULE NOTICE: next Saturday, 02.18.17, we will only be having a single class @ 0900 and the gym will be closed from 1000-1600 as we host a MovNat Workshop (info @ https://www.movnat.com/shop/1-day-elements-workshop-cincinnati-oh/)
A. Clean pull, 5 x 1 @ 100% clean max; begin a rep every :90
+
3 sets even:
15 Assault Bike calories
15 power/muscle cleans, touch-and-go light up to 95/65
2:00 rest
+
3 sets even:
15 ski erg calories
15 shoulder-to-overhead light up to 95/65
2:00 rest
+
3 sets even:
400m run
2:00 rest
Post results to comments.
SCHEDULE NOTICE: next Saturday, 02.18.17, we will only be having a single class @ 0900 and the gym will be closed from 1000-1600 as we host a MovNat Workshop (info @ https://www.movnat.com/shop/1-day-elements-workshop-cincinnati-oh/)
Run, row, Assault Bike, and/or ski erg @ easy pace
3 rounds of(1/side Turkish get-up + 10 controlled scap push-ups)
A. Clean & jerk, 10:00 practice – same idea as last week w/most going EMOM style @ light/moderate loads while those already proficient in the lift can build to something tough for the day
B. Pendlay rows, 3 x 3-4 tough, 20X0; begin a set every 2:00
+
3 rounds for reps:
:45 burpees
:15 rest
:45 double-unders
:15 rest
:45 row calories
:15 rest
+
5:00-10:00 coach-led mobility work
Post results to comments.
SCHEDULE NOTICE: this Saturday we will only be having a single class @ 0900 and the gym will be closed from 1000-1600 as we host a MovNat Workshop (info @ https://www.movnat.com/shop/1-day-elements-workshop-cincinnati-oh/)
