Tuesday, 07.18.17 – Health

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3 rounds as warm-up: 1/side Turkish get-up :30 plank on forearms :60 row/bike/ski easy or 200m run + A. Back squat, 3 x 3-5, 20X1; begin a set every 3:00 B. Australian CTB pull-ups, 5-5-5, 20X2 – set up bar at a height that makes 5 perfect-tempo reps challenging (lower = tougher), ensure that chest
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Tuesday, 07.18.17 – 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. Clean pull, build quickly to a heavy but crisp single – stop before hip pop disappears C. Clean-grip
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Monday, 07.17.17 – 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 2:00 for 12:00 (3 sets of each): 1st: 4-6 clean-grip deadlifts, 3111 2nd: 7-10 DB push presses
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Monday, 07.17.17 – Sport

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3 rounds as warm-up: 200m jog :30 front leaning rest on rings :30 Sorensen hold A. Squat snatch, build quickly to a single @ 85-90% max, if you hit that on first attempt you can go to 90-95% for 1 attempt, if you hit that smoothly add a bit more for 1 more attempt B.
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