Friday, 02.10.17 – Health

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Run, row, Assault Bike, and/or ski erg @ easy pace 3 sets easy of (10 bird dogs + 10 dead bugs + :10 2-arm passive hang from bar) Every :90 for 12:00 (4 sets of each) 1st: 3 back squats starting moderate and building to tough 2nd: 3-6 DB shoulder press, 21X1 + 3 rounds
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Friday, 02.10.17 – Sport

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3 rounds not for time: 3 dead hang to inverted w/controlled descent 30-60 unbroken double-unders + A. Clean & jerk, build quickly to a tough single B. Muscle-ups, 6 x 1-5 unbroken – same number each set; begin a set every :60 + 3 rounds for time w/9:00 cap: 15 Assault Bike calories 12 deadlifts,
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Thursday, 02.09.17 – 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 (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
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Wednesday, 02.08.17 – Health

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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 + 3 rounds for reps – same moderate loading up to 135/85 for both barbell movements, can use a
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