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 @
Details

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
Details

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
Details

Monday, 04.04.16 – Training

10:00 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] A. Back squat, 3 x 3-4, 40X1; 2:30 rest B. Supinated chin-over-bar hold, 1 x max C. L-sit or dip support (hold top or ring or bar dip),
Details