30:00-60:00 easy aerobic work of choice – bike/row/ski/swim/hike (no run) and/or 30:00-60:00 easy mobility work of choice
Year: 2017
Wednesday, 08.09.17 – Sport
3 sets as easy warm-up:
200m easy jog
:30 plank march (alternate raising an arm out in front from a plank position)
10 hip extension, 20X0
+
10:00 ring muscle-up & pistol practice – everything non-fatigue, alternate movements w/rest between, work on efficient kipping and solid bottom position of pistol
+
A. 1 squat clean + 1 hang squat clean from below the knees + 1 squat clean from above the knees, 6-8 x 1 moderate/crisp out of the hole; begin set every :90
B1. Bent-over DB row (both @ same time), 3 x 6-8, 11X1; :90 rest
B2. DB floor press, 3 x 5-6, 30X0; :90 rest
+
5 sets even, goal is same pace across and same rep scheme if breaking the thrusters:
.5 mile Assault Bike – high breathing effort, not all-out
9 unbroken thrusters, up to 115/75
2:00 walk rest
Post results to comments.
Wednesday, 08.09.17 – 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)
A. Hang squat clean, 10 x 1 moderate across or building to a heavy single; begin a rep every :60
+
Every :60 for 18:00 (6 sets of each):
1st: :30 row @ high effort
2nd: 10 alternating goblet reverse lunges OR 10 alternating pistols if you’re proficient
3rd: 6 alternating DB rows from plank, tough but maintain a solid plank position throughout
+
5:00-10:00 coach-led mobility work
Post results to comments.
Tuesday, 08.08.17 – Health
2 rounds as warm-up of [3 overhead squats @ 5511 + :05 chin-over-bar hold + :05 hang from bar w/elbows @ 90 degrees + :05 dead hang + 200m jog or row or bike or ski erg]
A. Clean-grip deadlift, build to a heavy (but perfect, of course) single for the day in 8:00 (includes warm-up)
B. Seated 1-arm DB shoulder press, 3 x 6-8/side, 21X1; no rest between sides, begin a set every 2:30
+
AMRAP in 8:00:
32 double-unders or 64 single-unders
8 burpees
32 double-unders or 64 single-unders
8 alternating DB snatch, tough
+
5:00-10:00 mobility work – coach-led
Post results to comments.
Tuesday, 08.08.17 – Sport
3 rounds not for time:
12 DB Cuban presses
12 band pull-aparts
12 band passthroughs
12 behind-the-neck band presses
3 vertical jumps w/1-hand touch to wall
A. Snatch pull, 6-8 x 1 starting @ 90-95% snatch max & building to 105% max; begin a rep every :60
B. Halting snatch-grip deadlift, 2-2-1-1-1 as heavy as possible w/perfect positions and pauses just off ground & below the knees before finishing the lift, :03 descent – use straps if grip is limiter; 2:00-3:00 rest
+
For time:
400m run
8 med ball or sandbag to shoulders
400m run
10 med ball or sandbag to shoulders
400m run
12 med ball or sandbag to shoulders
+
400m walk or 4:00 very easy spin on bike immediately following run/med ball
+
Not for time:
2:00 tuck L-sit on parallettes accumulation
Post results to comments.
Monday, 08.07.17 – Sport
3 rounds as warm-up:
5 light kang squats, 3111
5 weighted hip extensions, 20X1
200m run – increase pace round-to-round
A. Overhead squat, 5-5-5, 31X1 – solid position over load, but faster tempo should allow for heavier loads than last few weeks; rest as needed
B. Back squat, 5-5-5 building to a moderate/tough set, 20X2; 2:00-3:00 rest
C1. Strict pull-ups, 3-2-2 weighted and/or CTB if possible, 31X0; :60 rest
C2. Strict ring dips, 3-2-2 weighted if possible, 20X1; :60 rest
+
12:00 w/emphasis on quality movement/position/tempo over absolute speed:
4 strict toes-to-bar or toes-to-rings, 2110
4 kipping toes-to-bar or toes-to-rings
4 push-ups, 2011
4 burpees w/strict push-up @ bottom
8 DB box step-overs, 24/20 – your choice DB weight
32 double-unders
Post results to comments.