Friday, 05.13.16 – Training

10:00 as warm-up: Run, row, Assault Bike, and/or ski erg @ easy pace 2 sets easy of [15′ forward bear crawl + 15′ reverse bear crawl] A. 1 snatch pull + 1 snatch (any variation), 5 x 1; :05-:10 between movements, begin a set every 2:00 B. Supinated strict weighted pull-ups, 1-1-1, 21X0 (or 3
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Thursday, 05.12.16 – Training

15:00 as warm-up: 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 cleans + :30 bottom of goblet squat hold] A. Make-up strength work from Mon-Wed B. Weightlifting tech work, 10:00 to work on snatch, clean, or jerk positions
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Wednesday, 05.11.16 – 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. Alternating barbell overhead reverse lunge, 3 x 8-10 total; :60 rest A2. 1-arm DB Farmer’s walk, 3 x 25/side heavy!; :60 rest + For reps:
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Tuesday, 05.10.16 – Training

10:00 as warm-up: Run, row, Assault Bike, and/or ski erg @ easy pace 2 sets easy of [5-10 ring rows + :10 dip support (rings or bar) + 10 air squats] A. Hang power clean, build to a moderate/tough double for the day in 10:00 (or EMOM10 light/moderate drilling tech) + Every :60 for 24:00:
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Monday, 05.09.16 – Training

10:00-15:00 as warm-up: Run, row, Assault Bike, and/or ski erg @ easy pace 3 sets easy of [:10-:30 2-arm passive hang from bar + 1/side Turkish get-up + windmill] A1. 1 & 1/4 back squat, 5-5-5 w/:03 initial descent and then fast; :60 rest A2. 1-arm DB row, 3 x 7-10/arm, 20X0 – no pause
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