Thursday, 07.28.16 – Sport
active recovery – spend 30-60 minutes on the trails, in the pool, meal prep, and/or mobility Post results to comments.
- All
- Testing 6
- Training 2,531
- Uncategorized 18
Wednesday, 07.27.16 – Health
Run, row, Assault Bike, and/or ski erg @ easy pace 2 sets of (4-6/side light DB external rotations + 4-6/side pistols (to a bench if full range w/flat foot isn’t there yet)) Overhead squat practice/tech work – coach-led w/pvc pipe or empty bar 10:00 @ 70-80% of (10 pull-ups + 20 wall balls + 40
Wednesday, 07.27.16 – Sport
A. Overhead squat, build quickly to moderate/tough double, 22X1 + Every :60 for 15:00: 1st: 3-6 L-sit pull-ups or strict toes-to-bar 2nd: 6 burpee box jump over w/step-down, 24/20 3rd: 10 sandbag squats – hold any way + 3 sets: :50 row @ 97% effort 5:40 walk rest Post results to comments.
Tuesday, 07.26.16 – Health
Run, row, Assault Bike, and/or ski erg @ easy pace 10 alternating Turkish get-up + windmill On a 15:00 running clock: 8:00 to build to a heavy power clean 3:00 rest to load bar to 90% of best clean 4:00 max power cleans, 90% of best clean + Every 4:00 for 3 sets – goal
Tuesday, 07.26.16 – Sport
A. 1 push jerk + 1 split jerk, 5 x 1 @ moderate/tough loads; begin a set every 2:00 B. Clean-grip deadlift, 6 x 3 @ clean max, 11X1; begin a set every :60 + 3 rounds: :90 of [1 hang power clean tough up to 205/145 + 1 strict handstand push-up + 2 HPC