long, unplugged hike or 30:00-60:00 very easy non-eccentric aerobic work of choice (bike/swim/ski/row or combo)
+
30:00 focused mobility work of choice
Year: 2017
Thursday, 08.03.17 – Health
2 sets easy of (10 DB Cuban presses + 5m bear crawl + 5m crab walk + 5m inch worm + 5m duck walk)
Every :60 for 30:00 (10 sets of each):
1st: 2 cleans or 2 clean & jerks or 2 snatches @ 60-70% max
2nd: :10-:20 gymnastics skill practice – work on kips, holds for handstands or pistols, etc., all easily repeatable and non-fatiguing
3rd: :30 easy row – conversational pace, feet out of straps, start @ damper on 10 and reduce by 1 each round
+
5:00-10:00 mobility work – coach-led
Post work & results to comments.
Wednesday, 08.02.17 – 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. Power clean, 10 x 1 moderate across or building to a heavy single; begin a rep every :60
+
Every 4:00 for 4 sets (will work out to about 2:00 of rest):
:60 wall sit @ just above parallel – unbroken is the goal, otherwise accumulate as much time as possible within the :60
:30 double-unders
12 heavy Russian kettlebell swings
+
5:00-10:00 coach-led mobility work
Post results to comments.
Wednesday, 08.02.17 – Sport
3 sets as easy warm-up:
200m easy jog
10/side plank rotations
5-10 hip extension, 2020
+
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, 6-8 x 1 moderate/crisp out of the hole; begin set every :90
B1. Bent-over DB row (both @ same time), 3 x 4-6, 1113; :90 rest
B2. DB floor press, 3 x 6-8, 30X0; :90 rest
+
4 sets even, goal is same pace across and same rep scheme if breaking the wall balls:
500/400m row
25 wall balls, 20/14 to 10
2:00 walk rest
Post results to comments.
Tuesday, 08.01.17 – Health
2 rounds of(2/side Turkish get-up + 10/side side plank rotations + :60 row/bike/ski easy or 200m run)
A. Back squat, 2-2-2, 20X1; begin a set every 3:00
B. Australian CTB pull-ups, 8-8-8, 20X1 – fewer reps, select a more challenging set-up; begin a set every 2:00
+
For time w/10:00 cap:
20 toes-to-bar or anchored sit-ups
30m DB walking lunges (DBs on shoulders) – select a challenging weight that is do-able unbroken for at least the first 30m
400m run
30m DB walking lunges
20 toes-to-bar or anchored sit-ups
+
5:00-10:00 coach-led mobility work
Post results to comments.
Tuesday, 08.01.17 – Sport
3 rounds not for time:
12 DB Cuban presses
12 band pull-aparts
12 band passthroughs
12 behind-the-neck band presses
A. Clean pull, 6-8 x 1 starting @ 90-95% clean max & building to 105% max; begin a rep every :60
B. Halting clean-grip deadlift, 2-2-2 w/pauses just off ground & below the knees, :03 descent – use straps if grip is limiter; 2:00-3:00 rest
+
4 rounds for time:
50 double-unders
15 snatches, 95/65
+
400m walk or 4:00 very easy spin on bike immediately following DU/snatch
+
Not for time:
:90 L-sit on parallettes accumulation
Post results to comments.