Saturday, 09.10.16 – Sport

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10:00 jump rope (doubles and triples) and freestanding handstand hold practice – keep hands within a 4′ x 6’ mat + For 10:00 – your choice of power or squat today, use 1 bar and select weights within the range that you can adjust easily/quickly minute-to-minute: Evens: 2 snatches, 70-80% 1RM Odds: 2 cleans, 70-80%
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Friday, 09.09.16 – Sport

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A. Strict muscle-up, front lever, or dead hang to inverted, 10:00 practice/progressions B. Squat clean, 15:00 to build to a tough single – not necessarily a max, but if things are moving well, go for it… + 5 rounds: 1-2-3-4 of [handstand push-ups (strict if possible) + power cleans light/moderate up to 185/125] :60 rest
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Friday, 09.09.16 – Health

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Run, row, Assault Bike, and/or ski erg @ easy pace 3 sets easy of (10 bird dogs + 10 dead bugs) DB snatch practice + find your weight A. Front squat or overhead squat, 10:00 to build to a heavy set of 5 (begin each set w/a squat clean or squat snatch if possible) B.
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Thursday, 09.08.16 – Health

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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
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