Run, row, Assault Bike, and/or ski erg @ easy pace
Dynamic hip & shoulder mobility – coach’s choice
2 sets easy of [5/side moderate kettlebell snatch + :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 fun or make-up conditioning work if not in tomorrow
Post results to comments.
SCHEDULE NOTICE: there will be no 1000 class this Saturday due to our hosting of Keith Pettit for a gymnastics clinic – 0900 is still good to go though, see you all then!
5:00-10:00 double-under & bar muscle-ups practice – alternate between the two w/rest between, nothing fatigued
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A. Squat snatch, build quickly to a single @ 80-90% 1RM
B. 1-arm DB rows, 3 x 3-5/side, no tempo; :45 between sides
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10:00 @ easy effort – save the intensity for the prowler:
10 strict pull-ups
10 thrusters, 95/65
200m jog
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2 sets:
:60 prowler sprint outside
6:00 walk rest
Run, row, Assault Bike, and/or ski erg @ easy pace
10 alternating Turkish get-up + windmill
A. Clean-grip deadlift, build to a tough but perfect single for the day in 10:00
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3 sets for reps:
3:00 of (400 or 300m run [select distance that will take roughly :90 @ high effort] + max rounds in remaining time of 5 tough Russian kettlebell swings + 5 tough DB push presses or handstand push-ups)
2:00 rest
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5:00-10:00 coach-led mobility work – 1-2 upper & 1-2 lower pieces
3 sets not for time:
15m medball bear hug carry
:20-:30 L-sit accumulation
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A. Snatch-grip deadlift from deficit (feet elevated 2-3”), 3-3-3-3, 31X1; 2:30 rest
B. Split jerk w/:01 pause in dip & :01 pause @ catch before recovery, 6 x 1 starting moderate & building to tough; begin a rep every :90
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For time w/a partner, trading off every 500m:
7000m row
OR if working solo:
7 sets:
500m row – increase pace by :01-:02 if last week was sustainable
2:00 walk rest
A. Hang squat clean, 3-3-3; begin a set every 3:00
B. Front squat, 2-2-2-2, 22X1; 2:00-3:00 rest
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Every :60 for 21:00 (7 sets of each):
1st: 6-10 toes-to-bar
2nd: 6-10 alternating pistols
3rd: 30-50 double-unders or :30 double-under practice/attempts
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3 sets not for time:
10-15 light reverse hypers
3-5 wall walks or 5-10 handstand push-ups – your choice strict or kipping
