Wednesday, 04.13.16 – Health

,
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 overhead walking lunge, 3 x 16 steps (switch arms @ 8 steps); :30 rest A2. Front leaning rest on ground, 3 x :60
Details

Tuesday, 04.12.16 – Training

15:00 as warm-up: Run, row, Assault Bike, and/or ski erg @ easy pace 2 sets easy of [:10-:20 passive hang from bar (1-arm if possible) + 1/side Turkish get-up] Split jerk tech work – coach-led A1. Power clean clusters, 3 x 1.1.1; begin a rep every :60 A2. DB push press, 3 x 6-8, 21X1;
Details

Tuesday, 04.12.16 – Health

,
15:00 as warm-up: Run, row, Assault Bike, and/or ski erg @ easy pace 2 sets easy of [:10-:20 passive hang from bar (1-arm if possible) + 1/side Turkish get-up] Split jerk tech work – coach-led A1. Power clean clusters, 3 x 1.1.1; begin a rep every :60 A2. DB push press, 3 x 7-10, 21X1;
Details

Tuesday, 04.12.16 – Sport

,
8 sets all @ very easy pace: :60 bike 4 alternating Turkish get-ups, light :60 row :60 single-unders 6 burpees 8 unweighted hip extensions + Crossover Symmetry recovery Post results to comments.
Details

Monday, 04.11.16 – Sport

,
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
Details