long, unplugged hike or other easy outdoor recovery work
Year: 2017
Saturday, 08.19.17 – 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:
10 burpees
10 toes-to-bar or 15 abmat sit-ups
40 double-unders
+
5:00 rest
+
For time in teams of 4:
2000m row
+
5:00-10:00 coach-led mobility
Post result to comments.
Saturday, 08.19.17 – Sport
3 rounds not for time:
5-8 empty bar hang muscle snatches
5-8 empty bar thrusters
5-8 empty bar back squats
200m jog or :60 easy Assault Bike
Every :60 for 15:00 (15 total sets, 5 of each):
Sets 1-5: 3 high hang power snatches, light
Sets 6-10: 2 hang power snatches from just below the knees, moderate
Sets 11-15: 1 power snatch, tough
+
AMRAP in 10:00 in teams of 2, alternate completed movements:
10 handstand push-ups
10 toes-to-bar or 10 glute-ham sit-ups
40 double-unders
+
5:00 rest
+
For time in teams of 2-4 – split in any way:
2000m row
Post results to comments.
Friday, 08.18.17 – 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 :60 for 12:00 (4 sets of each):
1st: 3 front squats, 40X1
2nd: 2-3 wall walks or :20 handstand hold or front leaning rest on rings or ground
3rd: 6 tough DB bent-over rows – no tempo, go heavy
+
3 rounds for total reps, pick up where you left off:
2:00 of [2 power cleans up to 95/65 + 4 thrusters + 6 pull-ups (CTB if possible)]
:60 rest
+
5:00-10:00 coach-led mobility
Post results to comments.
Friday, 08.18.17 – Sport
3 rounds not for time:
5m forward overhead duck walk + 5m backward overhead duck walk
15m bear crawl
3 deadhang to inverted
+
A. Squat clean & split jerk clusters, build quickly to a single @ 85% max – no higher today!
B. Alternating front rack reverse lunges, 3 x 10-12 total, controlled on descent – think 3011; 2:00-3:00 rest
+
5 rounds for total reps, pick up where you left off each round:
2:00 of [3/2 bar muscle-ups + 3 power cleans @ 135/85 + 3 front squats @ 135/85]
:60 rest
+
3 rounds not for time:
:30 med ball bear hug wall sit
:30 front leaning rest on ground w/plate or sandbag on back
Post results to comments.
Thursday, 08.18.17 – Health
2 sets easy of (5 DB Cuban presses + 10m crab walk + 10m inch worm + 10m duck walk)
10:00 gymnastics skill work of choice – still coach led
+
Every 2:30 for 20:00 (8 sets):
3 cleans or 3 clean & jerks or 3 snatches @ 50-70% max – work on something you didn’t hit yesterday
30m bear crawl, slow & controlled
30m Farmer’s walk
+
5:00-10:00 mobility work – coach-led
Post work & results to comments.