Wednesday, 04.06.16 – Training

10:00-15:00 as warm-up: Run, row, Assault Bike, and/or ski erg @ easy pace 2 sets easy of [6/side moderate DB external rotations + 6 alternating pistols or pistol progressions] A1. 1-arm KB front rack walking lunge, 3 x 16 steps (switch arms @ 8 steps); :30 rest A2. Front leaning rest on ground), 3 x
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Tuesday, 04.05.16 – Training

10:00 as warm-up: Run, row, Assault Bike, and/or ski erg @ easy pace 2 sets easy of [:20-:30 passive hang from bar (1-arm if possible) + 3 wall walks] Split jerk tech work – coach-led A. Power clean & split jerk, 9 x 1 starting moderate and building a little if things feel great; begin
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Monday, 04.04.16 – Training

10:00 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] A. Back squat, 3 x 3-4, 40X1; 2:30 rest B. Supinated chin-over-bar hold, 1 x max C. L-sit or dip support (hold top or ring or bar dip),
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Saturday, 04.02.16 – Training

10:00 as warm-up: Run, row, Assault Bike, and/or ski erg @ easy pace 2 sets easy of [1-3 dead hang to inverted + 1-3 wall walks] 5:00-10:00 muscle-up and/or handstand walk practice – coach led + For time w/a partner – only 1 working @ a time: 15 wall walks 75 kettlebell swings 1500m row
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