Friday, 09.01.17 – Sport

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Not for time: 16 alternating Turkish get-ups, light & deliberate throughout + A. Squat clean & split jerk, build quickly to a single @ 80-90% 1RM B. Front rack reverse lunges, 3 x 4-5/leg (4-5 consecutive on 1 leg, rest then 4-5 consecutive on other leg), controlled on descent – think 3011 again; :90 between
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Friday, 09.01.17 – Health

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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) Every :90 for 12:00 (4 sets of each): 1st: 5 front squats, 22X1 2nd: 3 DB renegade rows (1
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Thursday, 08.31.17 – Health

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2 sets easy of (5 DB Cuban presses + 10m crab walk + 10m inch worm + 10m duck walk) 10:00 gymnastics skill work of choice (kipping, handstand walk/hold, pistol progressions, etc.) – coach-led + Every 3:00 for 21:00 (7 sets): 1 hang snatch from above the knees + 1 hang snatch from below the
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Wednesday, 08.30.17 – 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 9:00 (9 sets): sets 1-3: 3 light power cleans sets 4-6: 2
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