Wednesday, 04.26.17 – 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 band behind-the-neck presses) 2 sets of (:05-:10/side bottom of pistol hold + 5 scap pull-ups + :30 plank on ground) Every 3:00 for 4 sets: 15m (5m overhead + 5m @ shoulders +
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Tuesday, 04.25.17 – Sport

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3 rounds not for time: 12 DB Cuban presses 12 band pull-aparts 12 band passthroughs 12 behind-the-neck band presses + A. Snatch-grip deadlift, 1-1-1-1-1, 31X1; 2:00 rest B. Close-grip bench press (index fingers 14-16” apart), 3-2-1, 21X1; 2:00 rest + 5 rounds for time w/10:00 cap: 200m run 10 alternating DB snatches, moderate/tough up to
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Tuesday, 04.25.17 – Health

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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: 3-3-3-3-3 snatch-grip deadlifts, 31X1 2nd: :30 nose-to-wall hold – if these were easy last week you can play w/alternating shoulder taps + 5 rounds for time
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Monday, 04.24.17 – Sport

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3 rounds not for time: 12/side 1-arm DB scap retractions 12/side 1-arm DB scap protractions :30/side easy pec stretch + A. Squat clean, 3-3-3-3 touch-and-go; begin a set every 2:00 B1. Front squat, 2-2-2 building so only last set is tough; :60 rest B2. Bent-over DB row, 3 x 6-8, 2113 – ugly tempo, be
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Monday, 04.24.17 – Health

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Run, row, Assault Bike, and/or ski erg @ easy pace 2 rounds @ easy pace of (10 push-ups + 15 air squats) A. 1&1/4 front squats, 3-3-3-3; begin a set every 3:00 + Every :90 for 18:00 (4 sets of each): 1st: :30/side plank 2nd: :60 strict pull-ups or tough Australian pull-ups 3rd: :60 row
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