Tuesday, 08.01.17 – Health

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2 rounds of(2/side Turkish get-up + 10/side side plank rotations + :60 row/bike/ski easy or 200m run) A. Back squat, 2-2-2, 20X1; begin a set every 3:00 B. Australian CTB pull-ups, 8-8-8, 20X1 – fewer reps, select a more challenging set-up; begin a set every 2:00 + For time w/10:00 cap: 20 toes-to-bar or anchored
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Tuesday, 08.01.17 – 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. Clean pull, 6-8 x 1 starting @ 90-95% clean max & building to 105% max; begin a rep every :60 B. Halting clean-grip deadlift, 2-2-2 w/pauses just off ground & below the knees, :03 descent
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Monday, 07.31.17 – Sport

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3 rounds as warm-up: 6 kang squats, start w/empty bar and add a bit set-to-set 6 hip extensions, 2020 200m run – increase pace round-to-round A. Overhead squat, 3-3-3, 33X1 – solid position over load; rest as needed B. Back squat, 2-2-1-1 building so last single is only 90% effort (not a max) – but
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Monday, 07.31.17 – Health

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2 rounds as warm-up of [3 overhead squats w/light band @ 311 + :05 chin-over-bar hold + :05 hang from bar w/elbows @ 90 degrees + :05 dead hang + 200m jog or row or bike or ski erg] Every :90 for 12:00 (4 sets of each): 1st: 2 clean-grip deadlifts w/pause just below knees
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