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, 09.22.16 – 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, 09.21.16 – Sport
3 sets not for time:
3-5/leg pistols or shrimp squats
1-5 bar muscle-ups
+
A. Axle front rack walking lunge, 3 x 15m; 2:00 rest
+
For time:
50 toes-to-bar
+
AMRAP in 5:00:
Double-unders
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3 sets:
:20 prowler sprint outside
3:40 walk rest
+
Optional not for time:
400-800m sandbag or med ball carry, switch sides every 100m
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Wednesday, 09.21.16 – 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 8:00 w/same DBs for both movements – as heavy as possible:
8 alternating DB rows from plank
12 alternating reverse lunges
36 double-unders or 72 single-unders
+
4:00 rest
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For time – athlete’s choice:
1000m row
OR
800m run
OR
1 mile Assault Bike
OR
800m ski erg
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10:00 coach-led mobility work – 2-4 movements/positions
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Tuesday, 09.20.16 – Health
Run, row, Assault Bike, and/or ski erg @ easy pace
10 alternating Turkish get-up + windmill
Every :90 for 15:00 (5 sets of each):
1st: 1 halting snatch-grip deadlift w/:01 pause 1” off ground, finish lift, :03 descent
2nd: 6-12 strict handstand push-ups or 2-3 wall walk, smooth & controlled throughout
+
3 rounds for sustainable reps:
:60 strict pull-ups or Australian pull-ups
:30 rest
:60 burpees
:30 rest
:60 Russian kettlebell swings, tough weight – should have to break 1-2 times during the :60
:30 rest
+
5:00-10:00 coach-led mobility work – 1-2 upper & 1-2 lower pieces
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Tuesday, 09.20.16 – Sport
A. Clean-grip deadlift, build quickly to a moderate, fast single – absolutely nothing ugly!
+
5 rounds for time:
12 deadlifts, 155/105
9 hang power cleans
6 shoulder-to-overhead
+
Crossover Symmetry recovery
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