Thursday, 08.11.16 – Sport
active recovery – spend 30-60 minutes on the trails (hike not run), in the pool, meal prep, and/or mobility Post results to comments.
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- Testing 6
- Training 3,420
- Uncategorized 25
Thursday, 08.11.16 – 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 clean & jerk + :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 –
Wednesday, 08.10.16 – Sport
5:00-10:00 pistol & bar muscle-up practice + A. 1 hang squat snatch + 1 overhead squat, build to a heavy set B. Unsupported 1-arm DB row (not on a bench), 3 x 5-6/side; :45 between sides + 2 sets: :70 row @ 97% effort 7:00 walk rest + Not for time: 400m sandbag carry, switch
Wednesday, 08.10.16 – Health
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 :60 for 12:00 (4 sets of each): 1st: 10m KB/DB goblet walking lunges, heavy 2nd: 3 wall walks or :30 handstand against
Tuesday, 08.09.16 – Health
Run, row, Assault Bike, and/or ski erg @ easy pace 10 alternating Turkish get-up + windmill A. 1 power clean + 1 hang power clean, 1 moderate every :60 for 8 sets or 8:00 to build to a tough set if feeling good + Every 3:00 for 5 sets: 10 push-ups or rings dips (if