long, unplugged hike or swim and/or 30:00-60:00 focused mobility work of choice
Month: July 2017
Saturday, 07.08.17 – Health
Run, row, Assault Bike, and/or ski erg @ easy pace
Dynamic mobility work – coach-led
For time in teams of 2:
1000m run (split as desired)
42-30-18 (mandatory 21/21, 15/15, 9/9):
Wall balls or thrusters, 95/65
Pull-ups or CTBs or Australian pull-ups
+
5:00-10:00 coach-led mobility
Post result to comments.
Saturday, 07.08.17 – Sport
3 rounds not for time:
12 bent-over DB fly, 1011
6 push-ups, 2020
:10/side 1-arm hang from ring
+
A. Hang power snatch, build quickly to a moderate/crisp triple
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For time in teams of 2:
1000m run (split as desired)
42-30-18 (mandatory 21/21, 15/15, 9/9):
Thrusters, 115/75
CTB pull-ups
+
10 sets:
:30 Assault Bike @ 90% aerobic – this is just a flush, nothing hard
:30 rest
+
Bis & tris of choice
Post results to comments.
Friday, 07.07.17 – Health
Run, row, Assault Bike, and/or ski erg @ easy pace
2 sets easy of (10 bird dogs + 10 dead bugs + :10 2-arm passive hang from bar + 10 wall balls w/:01 hold @ bottom)
8:00 to build to heavy power clean
4:00 rest
4:00 max power clean singles @ 90% of today’s heavy clean
4:00 rest
AMRAP in 8:00:
8 burpees w/lateral hop over bar
16 sit-ups
32 double-unders
+
5:00-10:00 coach-led mobility
Post results to comments.
Friday, 07.07.17 – Sport
3 rounds not for time, all light loads/resistance:
12 incline DB scap retractions
12 Trap 3
12/side band external rotations
+
A1. Front squat, 4-3-2, 22X1; :90 rest
A2. Pendlay rows, 3 x 4-5, 10X0; :90 rest
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8:00 to build to a tough power clean for the day
4:00 rest
4:00 max power clean singles @ 90% of today’s heavy clean
4:00 rest
AMRAP in 8:00 – if it’s not already a grind, make it so by adding deficit to HSPUs and using a heavy ball/bag:
160 double-unders
max in remaining time of (8/4 strict handstand push-ups + 8 heavy med ball or sandbag over the shoulder)
+
5:00-10:00 very easy aerobic work immediately following AMRAP – walk/spin/row
Post results to comments.
Thursday, 07.06.17 – Health
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 rep every :60
+
6 sets @ 90% aerobic – easily sustainable, goal is same time each set:
200m run
:60 rest
+
5:00-10:00 mobility work – coach-led
Post work & results to comments.