Wednesday, 07.26.17 – Sport

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3 sets as easy warm-up: 200m easy jog 30m med ball bear hug carry 10 light KB goblet alternating side lunges + 10:00 ring muscle-up & pistol practice – everything non-fatigue, alternate movements w/rest between, work on efficient kipping and solid bottom position of pistol + A. Clean thruster, build to a light touch-and-go 5,
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Wednesday, 07.26.17 – 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 (10 alternating side lunges + 5 scap pull-ups + 5 scap push-ups) Every :60 for 12:00 (6 sets of each): 1st: 2 hang power cleans from below
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Tuesday, 07.25.17 – Health

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3 rounds of(1/side Turkish get-up + :30/side plank + :60 row/bike/ski easy) A. Back squat, 3-3-3, 20X1; begin a set every 3:00 B. Australian CTB pull-ups, 10-10-10, 20X1 – more reps & different tempo this week…; begin a set every 2:00 + 2 rounds for time w/10:00 cap: 400m run 40 air squats 20 toes-to-bar
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Tuesday, 07.25.17 – 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. Seated box jump, 3-3-3-3-3 increasing height a bit each set; rest as needed to stay explosive B. Snatch pull, 6-9 x 1 starting @ 90-95% snatch max & building to 105% max; begin a rep
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Monday, 07.24.17 – Health

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2 rounds as warm-up of [3 overhead squats @ 5511 + :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: 3 clean-grip deadlifts, 31X1 2nd: 5-8 DB push presses
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