long, unplugged hike and/or 30:00-60:00 mobility work and/or food prep… Set yourself up for a great week!
Author: cincinnatistrength
Saturday, 03.18.17 – Sport
If planning on repeating 17.4 tomorrow, perform only light cyclical work on bike, rower, or ski erg mixed in w/mobilty & easy plank and Turkish get-up work. If not repeating, or repeating on Monday, complete the following:
3 rounds not for time:
5m bear crawl
5m crab walk
10 goblet squats
10 Russian kettlebell swings
10 alternating goblet reverse lunges
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For completion/movement quality:
50 double-unders
10/5 muscle-ups
40 double-unders
8/4 muscle-ups
30 double-unders
6/3 muscle-ups
20 double-unders
4/2 muscle-ups
10 double-unders
2/1 muscle-up(s)
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3 sets:
10-20 light reverse hypers
:30 hollow hold or rock
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gun show
Post results to comments.
Saturday, 03.18.17 – Health
Run, row, Assault Bike, and/or ski erg @ easy pace
Dynamic mobility work – coach-led
50-40-30-20-10 for time w/a partner, split all reps as desired w/only 1 partner working at a time:
Russian kettlebell swings
Sit-ups
Burpees
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17.4 coach-led movement prep/tech work – review the event standards, this is your time to get clarification and coaching on the movements/event
Post result to comments.
Friday, 03.17.17 – Sport
17.4
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Additional work TBD
Post results to comments.
Friday, 03.17.17 – Health
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 3:00 for 5 sets:
5/4/3/2/1 back squats (1st set 5, 2nd 4… 5th is a single) – all sets moderate/tough w/no danger of missing
3-5/side 1-arm unsupported DB row
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AMRAP in 7:00:
10 pull-ups
10 goblet squats
10 Russian kettlebell swings
10 alternating reverse goblet lunges
40 double-unders
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5:00-10:00 coach-led mobility
Post results to comments.
Thursday, 03.16.17 – Health
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)
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
Post results to comments.