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 snatch + :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
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)] Every :90 for 15:00 (5 sets of each): 1st: 6-8 alternating reverse lunges (bar on back) 2nd: 10 alternating DB rows from plank
10:00 pistol & bar muscle-up practice + A. Axle overhead walking lunges, build to a very heavy 15m B. Standing hand-over-hand sled pull, 4 x 10m tough but lats doing most of the work rather than torso/hips; :90-2:00 rest + Every 2:00 for 5 sets: 10 toes-to-bar 30 double-unders + 3 sets: :15 prowler sprint
Run, row, Assault Bike, and/or ski erg @ easy pace 10 alternating Turkish get-up + windmill Every :90 for 15:00 (5 sets of each): 1st: 2 snatch-grip deadlifts, 31X1 2nd: 5-10 strict handstand push-ups or 3-4 seated on floor DB shoulder presses + Every 5:00 for 3 even sets: 15 kettlebell swings, moderate unbroken 15