Monday, 04.11.16 – Sport

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10:00 muscle-up practice/tech work + A. Squat snatch, accumulate 10 singles @ 70-75% of tested 1RM; rest as needed between B. Back squat w/no belt, lifters, or knee sleeves, 8-7-6 starting light & building, 40X1; 2:30 rest C1. Seated on floor DB shoulder press, 3 x 8-10, 21X1; :60 rest C2. Strict pronated pull-ups, 3
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Monday, 04.11.16 – Health

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10:00-15:00 as warm-up: Run, row, Assault Bike, and/or ski erg @ easy pace 2 sets easy of [10/side light 1-arm DB rows + 5/side 1-arm kettlebell thrusters] A1. Back squat, 4 x 2-3, 40X1; :60 rest A2. Chin-over-bar hold, 4 x max up to :30; :60 rest + AMRAP in 10:00: 5 strict pull-ups or
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Monday, 04.11.16 – Training

10:00-15:00 as warm-up: Run, row, Assault Bike, and/or ski erg @ easy pace 2 sets easy of [10/side light 1-arm DB rows + 5/side 1-arm kettlebell thrusters] A1. Back squat, 4 x 2-3, 40X1; :60 rest A2. Chin-over-bar hold, 4 x max up to :30; :60 rest + AMRAP in 10:00: 5 strict pull-ups or
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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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