active recovery – spend 30-60 minutes on the trails (hike not run), in the pool, meal prep, and/or mobility
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Author: cincinnatistrength
Thursday, 08.18.16 – 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
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Wednesday, 08.17.16 – Health
Run, row, Assault Bike, and/or ski erg @ easy pace
2 sets of [8-10/side light DB external rotations + 4-6/side pistols (to a bench if full range w/flat foot isn’t there yet)]
A. KB/DB goblet walking lunges, 4 x 15m (length on rig); begin a set every 2:00
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For 8:00:
Evens: :10-:20 L-sit variation – on parallettes, floor, rings, box/bench w/bent legs, etc.
Odds: 30m heavy Farmer’s walk
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8:00 @ 80%:
8 DB thrusters, moderate/tough
8 pull-ups
12/8 row or Assault Bike calories
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5:00-10:00 coach-led mobility work – 2-4 movements/positions
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Wednesday, 08.17.16 – Sport
5:00-10:00 pistol & bar muscle-up practice
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A. KB/DB goblet squat test, 1 x max reps up to 20 @ 100/70
B. Unsupported 1-arm DB row (not on a bench), 3 x 4-5/side; :45 between sides
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For time:
400m row @ 97%
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Not for time:
400-800m sandbag or med ball carry
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Tuesday, 08.16.16 – Health
Run, row, Assault Bike, and/or ski erg @ easy pace
10 alternating Turkish get-up + windmill
On a running 27:00 clock:
Every :90 for 6 sets:
3 power cleans, moderate/tough
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Every 3:00 for 3 sets:
:30 push-ups or rings dips (if very efficient) + 200m run
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Every 3:00 for 3 sets:
:30 kettlebell swings + 200m run
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5:00-10:00 coach-led mobility work – 1-2 upper & 1-2 lower pieces
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Tuesday, 08.16.16 – Sport
A. 1 hang power clean + 1 split jerk, build quickly to a moderate (not even tough) set
B. Clean-grip deadlift, 12 x 3 @ clean max, 11X1; begin a set every :60
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3 sets even:
15 ring dips (open w/strict each round before switching over to kipping)
200m run @ 90% aerobic
2:00 walk rest
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3 sets even:
9 hang power clean, moderate up to 185/125- keep them smooth & unbroken
200m run @ 90% aerobic
2:00 walk rest
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Crossover Symmetry recovery
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