Run, row, Assault Bike, and/or ski erg @ easy pace
3 sets easy of [10 bird dogs + 10 dead bugs]
Sandbag/med ball squat practice
A. 1 snatch (squat if possible, otherwise power) + 1 hang snatch + 2 overhead squats, 5 x 1 moderate/tough; begin a set every 2:00
B. Pull-up variation (strict, kipping, CTB, etc.), 1 set every :60 for 6 sets – same variation and reps as last week
+
For time:
600m row
3 rounds of (15 sandbag or medball bear hug squats + 45 double-unders)
+
3 rounds not for time:
:15/side star plank
10 supermans w/pause @ top
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 – nothing above 65% max
B. Prowler/sled fun or make-up conditioning work if not in tomorrow
Run, row, Assault Bike, and/or ski erg @ easy pace
2 sets of [8-10/side light DB external rotations + 4-6/side pistols (to a bench if full range w/flat foot isn’t there yet)]
A. KB/DB goblet walking lunges, 4 x 15m (length on rig); begin a set every 2:00
+
For 8:00:
Evens: :10-:20 L-sit variation – on parallettes, floor, rings, box/bench w/bent legs, etc.
Odds: 30m heavy Farmer’s walk
+
8:00 @ 80%:
8 DB thrusters, moderate/tough
8 pull-ups
12/8 row or Assault Bike calories
+
5:00-10:00 coach-led mobility work – 2-4 movements/positions
Run, row, Assault Bike, and/or ski erg @ easy pace
10 alternating Turkish get-up + windmill
On a running 27:00 clock:
Every :90 for 6 sets:
3 power cleans, moderate/tough
+
Every 3:00 for 3 sets:
:30 push-ups or rings dips (if very efficient) + 200m run
+
Every 3:00 for 3 sets:
:30 kettlebell swings + 200m run
+
5:00-10:00 coach-led mobility work – 1-2 upper & 1-2 lower pieces
Run, row, Assault Bike, and/or ski erg @ easy pace
2 sets easy of [:10-:30 2-arm passive hang from bar + 1-3 forward rolls]
Every :90 for 15:00 (5 sets of each):
1st :90: 3 1 & 1/4 front squats, start moderate and build to tough
2nd :90: 3-5 bent-over DB rows (both arms at same time, 20X0 – no pause @ top this week, but keep the elbows high!
+
For time w/a 10:00 cap:
50 double-unders
10 toes-to-bar
40 double-unders
10 toes-to-bar
30 double-unders
10 toes-to-bar
20 double-unders
10 toes-to-bar
10 double-unders
10 toes-to-bar
+
3 rounds not for time:
10-20 hip extensions or light reverse hypers
1-3 forward rolls
