Wednesday, 07.12.17 – Health

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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 from forearms) Every :60 for 10:00 (5 sets of each): 1st: 3 hang power cleans from just below the knees 2nd: 3 wall walks or
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Wednesday, 07.12.17 – Sport

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4 sets as easy warm-up: 200m easy jog 15m med ball bear hug carry + 10:00 bar muscle-up & pistol practice – everything non-fatigue, alternate movements w/rest between, work on efficient kipping and solid bottom position of pistol + Every :60 for 10:00 (5 sets of each): 1st: 3 hang squat cleans, light/moderate and fast
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Tuesday, 07.11.17 – 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. Standing triple jump, 6 x 1 increasing effort each rep so only the last is near full effort, and alternate starting leg set-to-set; rest as needed B. 1 clean-grip deadlift + 1 clean pull, 6
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Tuesday, 07.11.17 – Health

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3 rounds of(1/side Turkish get-up + :30 plank + :60 row/bike/ski easy) A. Back squat, 3 x 5-6, 20X1; begin a set every 3:00 B. Australian CTB pull-ups, 3 x 6-8, 20X2 – set up bar at a height that makes 6-8 perfect-tempo reps challenging (lower = tougher), ensure that chest is held tightly to
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