Run, row, Assault Bike, and/or ski erg @ easy pace
3 sets easy of (10 bird dogs + 10 dead bugs + :10 2-arm passive hang from bar)
Every :60 for 15:00 (5 sets of each) – same set-up as last 2 weeks:
1st: 1 power clean, start moderate & build to a tough rep
2nd: 3-6 strict handstand push-ups (add deficit if 6 is relatively easy) or seated DB shoulder presses, 21X1
3rd: 3-5/side 1-arm DB rows, heavy
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For time:
400m heavy Farmer’s walk, perform 10 air squats every time you stop
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5:00-10:00 coach-led mobility
3 rounds not for time, all light loads/resistance:
12 incline DB scap retractions
12 Trap 3
12/side band internal rotations
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A. 3-position hang squat snatch (1 high + 1 above knees + 1 below knees), 6 x 1 light/moderate; begin a set every :90
B. Back squat, 3 x 3-5, 42X1; 3:00 rest
C1. Strict weighted pull-ups, 3 x 2-4, 21X0 – sub max up to :30 supinated chin-over-bar hold if at least 3 strict reps is not achievable; :60 rest
C2. Seated on floor DB shoulder press, 3 x 5-6, 21X1; :60 rest
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For time:
500m row – post results in the comments section!
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3 rounds not for time:
15 light reverse hypers
:30 hollow rock
Run, row, Assault Bike, and/or ski erg @ easy pace
Dynamic hip & shoulder mobility – coach’s choice
2 sets easy of (10 DB Cuban presses + :30 bottom of goblet squat hold + 5m bear crawl + 5m crab walk)
A. Make-up strength work from Mon-Wed or weightlifting tech work, 15:00 to work on snatch, clean, or jerk positions – nothing above 65% max
B. Prowler/sled/strongman fun or make-up conditioning work if not in tomorrow
Run, row, Assault Bike, and/or ski erg @ easy pace
2 sets of (10 scap pull-ups + 10 overhead barbell shrugs + 10 scap push-ups + :30/side light sleeper stretch)
Every 3:00 for 15:00 (5 sets):
2-3 strict pull-ups (add weight if 3 is easy) or max chin-over-bar hold up to :30
8 alternating barbell front rack reverse lunges (bar starts on the ground), moderate & controlled (should be a bit heavier than last week)
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For time w/a 10:00 cap:
40 wall balls, 20/14
400m run w/wall ball, 20/14
40 pull-ups or Australian pull-ups
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5:00-10:00 coach-led mobility work
3 sets not for time:
12 scap pull-ups
12 overhead barbell shrugs
12 scap push-ups
:30/side very gentle sleeper stretch
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A. DB rear-foot elevated split squat test, 1 x max/side up to 8 @ .33 bw/hand, 30X0
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For time increasing effort each movement:
40 CTB pull-ups
400m run
40 front squats (from the ground – no rack), 95/65
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Not for time, accumulate any way:
50 glute-ham sit-ups
100 double-unders
5:00 easy row
