Thursday, 10.19.17 – 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 (any variation of kipping, handstand walk/hold, pistol progressions, etc.) – coach-led, all non-fatigue + 10:00 @ easy pace of (1 lap around rig med ball or sandbag bear hug
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Wednesday, 10.18.17 – Sport

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3 sets as easy warm-up: 5/side standing bottoms up KB press 3 dead hang to inverted w/controlled descent – focus on the lats/rhomboids controlling the descent :05-:10/side bottom of pistol hold or 8 alternating pistols, 31X1 + 5:00-10:00 muscle-up practice/tech work – any variation, nothing under fatigue, just crisp reps or turnover practice + A1.
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Wednesday, 10.18.17 – 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 snatch-grip deadlifts, 31X1 2nd: 15m/side
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Tuesday, 10.17.17 – Health

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For completion as warm-up: 5-10 strict pull-ups :30 deadbugs 15m walking lunges :05-:10/side 1-arm hang from ring or bar (sub :20 2-arm hang) 400m run or 500m row or .5 mile Assault Bike Every :60 for 12:00 (4 sets of each): 1st: 4-5 L leg front rack reverse lunges 2nd: 4-5 R leg front rack
Details

Tuesday, 10.17.17 – Sport

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3 rounds not for time: 10 DB Cuban presses 10 band pull-aparts 10 band passthroughs + 3 sets not for time: 3 broad jumps – not consecutive, take a few seconds between reps and build to a max distance 6/side 1-arm KB snatches, 53/35 + A. 1 halting snatch pull w/:01 pause just below knees
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