30:00-60:00 easy aerobic recovery work of choice (slow bike/row/ski/walk preferred)
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30:00-60:00 mobility work of choice
Year: 2017
Wednesday, 09.27.17 – Health
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 total sets, 3 of each):
sets 1-3: 3 light hang power cleans or snatches from just above the knees
sets 4-6: 2 moderate power cleans or snatches from just below the knees
sets 7-9: 1 moderate/tough power clean or snatch from the floor
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4 rounds for total reps (cals + reps):
:30 row
:30 rest
:60 burpees
2:00 rest
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5:00-10:00 coach-led mobility work
Post results to comments.
Wednesday, 09.27.17 – Sport
3 sets as easy warm-up:
5/side half-kneeling 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
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15-12-9-6-3 for completion/movement quality:
Toes-to-rings
Goblet squats, heavy – ideally over 70/53
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8:00 @ 80% effort of [8 burpee box jump-overs @ 24/20 + 8 overhead squats @ 75/55 + 12/8 ski erg calories]
4:00 rest
8:00 @ 80% effort of [.4 mile Assault Bike + 10 alternating DB rows from plank + 40 double-unders]
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4 sets:
:15 row sprint – absolutely all-out!
2:15 walk rest
Post results to comments.
Tuesday, 09.26.17 – Sport
3 rounds not for time:
8 DB Cuban presses
8 band pull-aparts
8 band passthroughs
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3 sets not for time – treat this almost as a warm-up, resting only as needed to add height & weight each set:
4 tall box jumps
8 DB bench press, 40X0
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A. Snatch pull, 6-8 x 1 starting @ 90% snatch max & building to 100-105% as long as there is speed @ the hips; begin a rep every :90
B. Snatch-grip deadlift, pick up where finished A and build to a tough but perfect single in just 3 reps
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3-4 sets @ 80-85% effort – goal is elevated but steady breathing throughout, pace out the initial set to ensure you’re able to sustain:
300m row
15/10 perfect hand-release push-ups
.5 mile Assault Bike
15 unbroken DB/KB deadlifts – you pick the weight
2:00 walk rest
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2-3 sets optional:
:30-:60 banded plank
5-10 glute-ham raises OR 5 glute-ham raise negatives
Post results to comments.
Tuesday, 09.26.17 – Health
For completion as warm-up:
15m slow bear crawl
500m row
8 alternating Turkish get-ups
Every :90 for 12:00 (4 sets of each)
1st: 12 alternating front rack reverse lunges, heavy
2nd: :30 hollow rock or hold – hold a light DB (even the 3s or 5s will do) in hands and/or feet if these are easy
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3 sets:
2:30 of (200m run + max in remaining time of 5 strict pull-ups + 10 air squats)
2:30 rest
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5:00-10:00 coach-led mobility work
Post results to comments.
Monday, 09.25.17 – Health
For completion as warm-up:
15m walking lunges
:05-:10/side 1-arm hang from ring or bar (sub :20 2-arm hang)
200m jog or :60 row or bike or ski erg
3 wall walks
15m walking lunges
Every :90 for 15:00 (5 sets of each):
1st: 1 clean-grip deadlift @ 21X1 + 1 clean pull + 1 power clean
2nd: :30 jump rope work – singles/doubles/triples/forward/backward/1-leg, mix it up…
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3 rounds for time(s):
15 push-ups
25 Russian kettlebell swings, light/moderate
35 double-unders
:60 rest
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5:00-10:00 mobility work – coach-led
Post results to comments.