Tuesday, 04.12.16 – Health

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15:00 as warm-up: Run, row, Assault Bike, and/or ski erg @ easy pace 2 sets easy of [:10-:20 passive hang from bar (1-arm if possible) + 1/side Turkish get-up] Split jerk tech work – coach-led A1. Power clean clusters, 3 x 1.1.1; begin a rep every :60 A2. DB push press, 3 x 7-10, 21X1;
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Tuesday, 04.12.16 – Sport

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8 sets all @ very easy pace: :60 bike 4 alternating Turkish get-ups, light :60 row :60 single-unders 6 burpees 8 unweighted hip extensions + Crossover Symmetry recovery Post results to comments.
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Monday, 04.11.16 – Sport

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10:00 muscle-up practice/tech work + A. Squat snatch, accumulate 10 singles @ 70-75% of tested 1RM; rest as needed between B. Back squat w/no belt, lifters, or knee sleeves, 8-7-6 starting light & building, 40X1; 2:30 rest C1. Seated on floor DB shoulder press, 3 x 8-10, 21X1; :60 rest C2. Strict pronated pull-ups, 3
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Monday, 04.11.16 – Health

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10:00-15:00 as warm-up: Run, row, Assault Bike, and/or ski erg @ easy pace 2 sets easy of [10/side light 1-arm DB rows + 5/side 1-arm kettlebell thrusters] A1. Back squat, 4 x 2-3, 40X1; :60 rest A2. Chin-over-bar hold, 4 x max up to :30; :60 rest + AMRAP in 10:00: 5 strict pull-ups or
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Monday, 04.11.16 – Training

10:00-15:00 as warm-up: Run, row, Assault Bike, and/or ski erg @ easy pace 2 sets easy of [10/side light 1-arm DB rows + 5/side 1-arm kettlebell thrusters] A1. Back squat, 4 x 2-3, 40X1; :60 rest A2. Chin-over-bar hold, 4 x max up to :30; :60 rest + AMRAP in 10:00: 5 strict pull-ups or
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