30:00-60:00 aerobic recovery work of choice
+
30:00 mobility work of choice
Month: June 2017
Thursday, 06.15.17 – Health
Run, row, Assault Bike, and/or ski erg @ easy pace
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% max) – no misses; begin a rep every :60
+
3 rounds @ very easy pace – can cycle through row/bike/run/ski set-to-set:
:60 row, bike, run, or ski erg
:30/side plank
:60 row, bike, run, or ski erg
:60 single-unders
+
5:00-10:00 mobility work – coach-led
Post work & results to comments.
Wednesday, 06.14.17 – Health
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 :90 for 12:00 (4 sets of each):
1st: 6-8 close-grip bench press, 21X1
2nd: 30m heavy Farmer’s walk
+
Every :60 for 8:00 (4 sets of each):
1st: 30-45 double-unders or :30 practice
2nd: 15 Russian kettlebell swings
+
Every :60 for 4:00 (4 sets):
:30 max sit-ups
+
5:00-10:00 coach-led mobility work
Post results to comments.
Wednesday, 06.14.17 – Sport
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 proficient
+
A. Rear-foot elevated DB split squat, 3 x 4-6/side, 30X0; :90 between sides
B. Behind-the-neck shoulder press, 4-4-3-3, 3112; 2:00 rest
+
5 sets @ sustainable effort:
10 push-ups, 1010
10 strict toes-to-bar
200m run
15m/side 1-arm KB or DB overhead carry, heavy
2:00 walk rest
Post results to comments.
Tuesday, 06.13.17 – Sport
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, 5-3-1, 31X1; 2:00 rest
B. Strict weighted pull-ups, 3-2-1-1, 31X0; 2:00 rest
+
4 sets:
500m row @ 85% aerobic – @ same pace as last week
2:00 walk rest
+
For time:
21/15 Assault Bike calories
15 burpees
9 moderate med ball or sandbag over shoulder
+
3 sets:
9-12 moderate/tough reverse hypers
:30 unweighted Sorensen hold
:90 rest
Post results to comments.
Tuesday, 06.13.17 – Health
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. Power clean & jerk, 10:00 to build to a moderate/tough single or 10 x 1 moderate beginning every :60
+
AMRAP in 10:00:
10 front squats or goblet squats
10 alternating reverse lunges or goblet reverse lunges
20 pull-ups or Australian pull-ups
+
5:00-10:00 coach-led mobility work
Post results to comments.