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
A. Power snatch, 3-3-3-3-3 moderate touch-and-go; begin a set every 2:00 + 4-8 sets even according to feel, call it before things drop off: 5/3 muscle-ups 200m run 2:00 rest + 3 sets @ very easy pace: 300m ski erg 400m row .5 mile Assault Bike Post results to comments.
Run, row, Assault Bike, and/or ski erg @ easy pace 2 sets of (10 band dislocates + 10 band pull-aparts + 10 band behind-the-neck presses) 2 sets of (:05-:10/side bottom of pistol hold + 5 scap pull-ups + :30 plank on ground) Every 2:30 for 5 sets: 10m DB walking lunges 10m DB death march
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-grip deadlifts, 10 x 3 @ 90-100% clean max (if you don’t have a recent clean max, select a weight that allows for speed throughout, these should not feel like heavy deadlifts), 11X1; begin
30:00 easy row, bike, ski erg + 3 sets not for time: 15 light reverse hypers :30 L-sit + 20:00 mobility work of choice Post results to comments.