Sunday, 08.27.17 – Health & Sport
long, unplugged hike and/or yoga @ CSC (1000, $10 cash) and/or 30:00-60:00 easy but focused mobility work
- All
- Testing 2
- Training 1,700
- Uncategorized 10
Saturday, 08.26.17 – Health
Run, row, Assault Bike, and/or ski erg @ easy pace Dynamic mobility work – coach-led AMRAP in 10:00 in teams of 2, alternating completed movements: 7 thrusters, up to 95/65 – should be manageable unbroken each set, select weight accordingly 7 burpees 35 double-unders or single-unders + 5:00 rest + For time in teams of
Saturday, 08.26.17 – Sport
3 rounds not for time: 5-8 empty bar hang muscle snatches 5-8 empty bar thrusters 5-8 empty bar back squats Every :60 for 16:00 (16 total sets, 4 of each): Sets 1-4: 3 touch-and-go power snatches, light Sets 5-8: 2 touch-and-go power snatches, moderate Sets 9-12: 1 power snatch, tough Sets 13-16: :20 max toes-to-bar
Friday, 08.25.17 – 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) Every :90 for 15:00 (5 sets of each): 1st: 2 front squats, 40X1 2nd: 4-6 tough DB bent-over rows
Friday, 08.25.17 – Sport
3 rounds not for time: 5m forward overhead duck walk + 5m backward overhead duck walk 15m bear crawl, slow & controlled 10 alternating goblet side lunges + A. Squat clean & split jerk, 4-8 x 1 @ 75-85% 1RM – solid/crisp reps over absolute load today; rest as needed B. Alternating front rack reverse