Wednesday, 10.04.17 – 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 :90 for 15:00 (5 sets of each): 1st: 3 thrusters, build in weight so
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Wednesday, 10.04.17 – Sport

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3 sets as easy warm-up: 5/side standing bottoms up KB press 1-3 dead hang to inverted w/controlled descent – focus on the lats/rhomboids controlling the descent :05-:10/side bottom of pistol hold + 10-9-8-7-6-5-4-3-2-1 for completion/movement quality: Strict pull-ups DB push push press, up to 60/40/hand + For reps: 8:00 @ 80% effort of (6 DB
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Tuesday, 10.03.17 – Health

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For completion as warm-up: 15m slow bear crawl 500m row 8 alternating Turkish get-ups Every :90 for 15:00 (5 sets of each): 1st: 2 clean pulls + 2 power cleans 2nd: :30 jump rope work – singles/doubles/triples/forward/backward/1-leg, mix it up… + For time: 40 kettlebell swings 800m run 40 burpees w/2-hand touch to target 4-6”
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Tuesday, 10.03.17 – Sport

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3 rounds not for time: 8 DB Cuban presses 8 band pull-aparts 8 band passthroughs + 3 sets not for time: 3 tall box jumps 6/side 1-arm standing DB shoulder press, 21X1 + A. Snatch pull, 5 x 1 starting @ 95% snatch max & building to 100-105% as long as positions/speed is there; begin
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Monday, 10.02.17 – Sport

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3 rounds not for time: 8-10/side 1-arm DB scap retractions 10m duck walk w/band overhead :10-:20 passive hang from bar A. Snatch balance, build to a heavy single for the day B. Back squat, 3-2-1-1-1, 22X1; 2:00-3:00 rest + For time @ 80-90% effort (quality cleans over time today): 10 toes-to-bar 1 squat clean, tough
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