long, unplugged hike/swim/bike or 30:00-60:00 mobility work of choice
Post results to comments.
Author: cincinnatistrength
Saturday, 08.27.16 – Sport
10:00 jump rope (doubles and triples) and freestanding handstand hold practice – keep hands within a 4′ x 6’ mat
+
A. 1 power snatch + 2-3 touch-and-go power cleans (at same weight you snatched), 6 x 1 tough (based on snatch); begin a set every :90
B. 1 clean-grip deadlift + 1 clean high pull, 5 x 1 @ clean max; :10 between movements, begin a set every 2:00
+
For time w/a partner, split all work as desired w/only 1 partner working at a time:
1000m row or 800m run
50 sand bag or med ball squats
50 toes-to-bar or partner anchored sit-ups w/hands at temples throughout
800m run or 800m run (whichever you didn’t do first)
50 sand bag or med ball squats
50 toes-to-bar or partner anchored sit-ups w/hands at temples throughout
+
optional:
400m sled drag, moderate
Post results to comments.
Saturday, 08.27.16 – Health
Run, row, Assault Bike, and/or ski erg @ easy pace
Dynamic mobility work – coach-led
For time w/a partner, split all work as desired w/only 1 partner working at a time:
1000m row
50 sand bag or med ball squats
50 toes-to-bar or partner anchored sit-ups w/hands at temples throughout
800m run
50 sand bag or med ball squats
50 toes-to-bar or partner anchored sit-ups w/hands at temples throughout
+
Optional:
Abs, bis, & tris of choice
Post result to comments.
Friday, 08.26.16 – Sport
A. Strict muscle-up, front lever, or dead hang to inverted, 10:00 practice/progressions – if elbows have been hot here, opt for the DH2Is or banded transitions on the low rings, nothing tough
B. Front squat, 2-2-2-2 building so only last set is tough; 3:00 rest
+
For time:
10 rope climbs
+
rest as needed
+
For time:
30 Assault Bike calories
90m (3 x down & back the rig) bear hug med ball carry
30 burpees
+
3 rounds not for time:
15 glute-ham sit-ups
9-12 light/moderate reverse hypers
15m/side 1-arm Farmer’s walk, up to 100/70
Post results to comments.
Friday, 08.26.16 – Health
Run, row, Assault Bike, and/or ski erg @ easy pace
3 sets easy of [10 bird dogs + 10 dead bugs]
DB snatch review/practice + find your weight
A. Squat clean + front squat OR squat snatch + overhead squat, 1 moderate every :60 for 8 sets or 8:00 to build to a challenging set if the movement is smooth
B. Pull-up variation (strict, kipping, CTB, etc.), 1 set every :60 for 7 sets – same variation and reps as last week
+
AMRAP in 7:00:
400m row
300m run
20 alternating DB/KB snatches, moderate/tough
max burpees in remaining time
+
3 rounds not for time:
:30/side plank
10 supermans w/pause @ top
Post results to comments.
Thursday, 08.25.16 – 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 clean & jerk + :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.