Thursday, 09.29.16 – Sport
30:00-60:00 active recovery of choice – easy swim/bike/row/hike and/or mobility work, food prep, etc. Post results to comments.
- All
- Testing 6
- Training 3,405
- Uncategorized 25
Thursday, 09.29.16 – Health
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
Wednesday, 09.28.16 – Sport
10:00 pistol & bar muscle-up practice + A. Axle front rack walking lunge, 4 x 10m; 2:00 rest B. 1-arm DB rows, 3 x 10-15/side, no tempo heavy; :45 between sides + 10:00 @ 80% – save the intensity for the prowler: 5/side 1-arm DB thrusters 20 double-unders 10 toes-to-bar 20 double-unders + 3 sets:
Wednesday, 09.28.16 – Health
Run, row, Assault Bike, and/or ski erg @ easy pace 2 sets of [10-12/side light DB external rotations + 4-6/side pistols or shrimp squats] Dynamic mobility – coach-led AMRAP in 12:00: 6 strict pull-ups 9 hand-release push-ups 12 wall balls + 4:00 rest + For time – athlete’s choice: 500m row OR 400m run OR
Tuesday, 09.27.16 – Health
Run, row, Assault Bike, and/or ski erg @ easy pace 10 alternating Turkish get-up + windmill Every 2:00 for 12:00 (3 sets of each): 1st: 4-6 clean-grip Romanian deadlifts, 31X1 2nd: 6-8/side 1-arm DB shoulder press, 21X1 + Every 5:00 for 3 sets: 300m run 20 kettlebell swings, light & unbroken 10 burpees w/2-hand touch