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 10:00 (5 sets of each):
1st: max strict pull-ups (add weight if you know you’ll get 10+ unweighted on first set) OR 3 pull-up negatives w/:06 controlled descent
2nd: 15m DB walking lunge, light/moderate on shoulders
+
Every :60 for 15:00 (5 sets of each):
1st: :30 bottom of squat hold
2nd::30 hollow rock or hold
3rd: :30 row @ high aerobic effort (not a sprint this week)
+
5:00-10:00 coach-led mobility work
AMRAP in 45:00 in teams of 2-3, split all work as desired:
800m run
200m Farmer’s walk or sand bag carry
10 wall walks
100 double-unders
+
5:00-10:00 coach-led mobility work
3 rounds not for time:
12 DB Cuban presses
12 band pull-aparts
12 band passthroughs
12 behind-the-neck band presses
+
AMRAP in 90:00:
1300m row or 1000m run or 2 mile Assault Bike
200m Farmer’s walk
15 wall walks
42 double-unders
OR
AMRAP in 60:00:
max row meters
3 rounds as warm-up of [3 overhead squats @ 5511 + :05-:10/side 1-arm hang from bar or ring]
A. 1 & 1/4 back squats, 2-2-2; begin a set every 3:00
B. Single-leg Romanian deadlifts, 3 x 4-5/side, 2111 – priority is position, not absolute load, ensure the movement is a hip hinge rather than a rounding of the back or deep knee bend; begin a side every :90
+
Every :60 for 10:00 (5 sets of each):
1st: 1 tough shoulder press, building to a max
2nd: :10-:15 chin-over-bar hold (CTB if possible) OR top of ring row hold
+
1 sets for max reps:
Unbroken wall balls – be perfect on ROM, set culminates at first miss of target or pause at any point
+
5:00-10:00 mobility work – coach-led
Post results to comments.
SCHEDULE NOTICE: 1030 class only tomorrow, will be niiiiiice and long…
3 rounds not for time:
12/side 1-arm DB scap retractions
12/side 1-arm DB scap protractions
:30/side easy pec stretch
A. Squat snatch, 5 x 1 @ 80-90% max; begin a rep every :90
B. Squat clean & jerk, 5 x 1 @ 70-80% of max; begin a rep every :90
C. Back squat, 6 x 2 building to a tough double, 20X2; 2:00-3:00 rest
+
Every :60 for 15:00 (5 sets of each):
1st: 6 glute-ham raises, 20X1 or 3 negatives to parallel w/:03 descent if full reps are do-able
2nd: 3 false-grip lean-away ring pull-ups, 31X1
3rd: 3 strict ring dips, 22X2
