Thursday, 06.29.17 – Health

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2 sets easy of (10 DB Cuban presses + 5m bear crawl + 5m crab walk + 5m inch worm + 5m duck walk) 10:00 coach-led gymnastics practice – kipping variations, pistol balancing, handstand walking, etc. + A. Clean & jerk OR snatch, 10 x 1 moderate (60-70% of max) – no misses; begin a
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Wednesday, 06.28.17 – 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 (10 alternating side lunges + 5 scap pull-ups + 5 scap push-ups) Every :60 for 10:00 (5 sets of each): 1st: max strict pull-ups (add weight if
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Wednesday, 06.28.17 – Sport

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2 rounds as easy warm-up: :10 top of dip hold :10 middle of dip hold :10 bottom of dip hold :10 chin-over-bar hold :10 bent-arm hang :10 passive hang 2:00 easy row, Bike, or ski erg + 10:00 ring muscle-up practice/tech work – strict if possible, kip/jumping/banded as needed, turn into an easy EMOM if
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Tuesday, 06.27.17 – Health

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Run, row, Assault Bike, and/or ski erg @ easy pace 3 rounds of(1/side Turkish get-up + :30 plank + :60 row/bike/ski easy) A. Single-leg Romanian deadlifts, 3 x 5-6/side, 2111 – priority is position, not absolute load, ensure the movement is a hip hinge rather than a rounding of the back or deep knee bend;
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Tuesday, 06.27.17 – 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. Standing broad jump, 5 x 1 increasing effort each rep so only the last is near full effort; begin a rep every :60 B. Clean pull, 6 x 1 @ 100-103% clean max; begin
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