Saturday, 04.09.16 – 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: 60 pull-ups 120 wall balls 60 toes-to-bar 90
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Friday, 04.08.16 – 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] A1. Halting snatch-grip deadlift (pause just below knees on way up & down to ensure shoulders in front of the bar & vertical shins), 2-2-2 w/reset on ground, :60
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Thursday, 04.06.16 – 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 [10 light/moderate kettlebell swings + :30 bottom of goblet squat hold] A. Make-up strength work from Mon-Wed + 10 rounds nice & easy: :60 Assault Bike, run, or row @
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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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