30:00-60:00 active recovery of choice – easy swim/bike/row/hike and/or mobility work, food prep, etc.
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Author: cincinnatistrength
Thursday, 09.29.16 – Health
Run, row, Assault Bike, and/or ski erg @ easy pace
Dynamic hip & shoulder mobility – coach’s choice
2 sets easy of [5/side light/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
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Wednesday, 09.28.16 – Sport
10:00 pistol & bar muscle-up practice
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A. Axle front rack walking lunge, 4 x 10m; 2:00 rest
B. 1-arm DB rows, 3 x 10-15/side, no tempo heavy; :45 between sides
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10:00 @ 80% – save the intensity for the prowler:
5/side 1-arm DB thrusters
20 double-unders
10 toes-to-bar
20 double-unders
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3 sets:
:25 prowler sprint outside
4:05 walk rest
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Optional not for time:
400-800m sandbag or med ball carry, switch sides every 100m
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Wednesday, 09.28.16 – Health
Run, row, Assault Bike, and/or ski erg @ easy pace
2 sets of [10-12/side light DB external rotations + 4-6/side pistols or shrimp squats]
Dynamic mobility – coach-led
AMRAP in 12:00:
6 strict pull-ups
9 hand-release push-ups
12 wall balls
+
4:00 rest
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For time – athlete’s choice:
500m row
OR
400m run
OR
.5 mile Assault Bike
OR
400m ski erg
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5:00-10:00 coach-led mobility work – 2-4 movements/positions
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Tuesday, 09.27.16 – Health
Run, row, Assault Bike, and/or ski erg @ easy pace
10 alternating Turkish get-up + windmill
Every 2:00 for 12:00 (3 sets of each):
1st: 4-6 clean-grip Romanian deadlifts, 31X1
2nd: 6-8/side 1-arm DB shoulder press, 21X1
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Every 5:00 for 3 sets:
300m run
20 kettlebell swings, light & unbroken
10 burpees w/2-hand touch to target 6” above standing reach
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5:00-10:00 coach-led mobility work – 1-2 upper & 1-2 lower pieces
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Tuesday, 09.27.16 – Sport
5:00-10:00 strongman sandbag play time – ground-to-lap, ground-to-shoulder, bear hug carry, bear hug squat, etc….
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A. Snatch-grip Romanian deadlift to mid-shin (use straps if thumbs are the limiter here), 5-5-5, 31X1; 2:30 rest
B. Shoulder-to-overhead, 3 x 7-10 touch-and-go @ shoulders if possible; 2:00 rest
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3 sets for even times:
500m row
20 burpees over the rower
400m run
5:00 walk rest
+
Crossover Symmetry recovery
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