long, unplugged hike + mobility work
Category: Sport
Saturday, 05.20.17 – Sport
3 rounds not for time:
12 plate halos
12 prone T rows
:30 bottom of push-up hold, 1-2” off ground
3 dead hang to inverted w/controlled descent
+
A. Power snatch clusters, 4 x 1.1.1 moderate; :10 between singles, 2:00 rest
B. Clean-grip deadlift, 1-1-1, 41X1; 2:00 rest
+
5 rounds for time w/partner:
3 wall walks
9 Russian kettlebell swings
15 air squats
rest while partner works
9 CTB pull-ups
200m run
rest while partner works
+
gun show
Post results to comments.
Friday, 05.19.17 – Sport
3 rounds not for time, all light loads/resistance:
12 incline DB scap retractions
12 Trap 3
12/side band internal rotations
+
A. Squat clean, 15 x 1 moderate; begin a rep every :30
B. Front squat, 5-5-4-4, 40X1; 2:00-3:00 rest
+
3 rounds for time:
60 double-unders
20 alternating reverse goblet lunges, 70/53
10 burpees
+
3 rounds not for time:
15 light reverse hypers
10 abwheel roll-outs or body saws w/feet in rings
Post results to comments.
Thursday, 05.18.17 – Sport
60:00 easy aerobic recovery and/or mobility work of choice
Wednesday, 05.17.17 – Sport
3 sets not for time:
12 scap pull-ups
12 overhead barbell shrugs
12 scap push-ups
:30/side very gentle sleeper stretch
10:00 muscle-up or monkey bar practice/tech work
+
For reps @ sustainable effort throughout:
5:00 of [10 toes-to-bar + 20 alternating box step-up/step-downs @ 24/20]
2:00 rest
5:00 of [10 wall balls @ 30/20 to 10 + 10 tough alternating DB rows from plank]
2:00 rest
5:00 of [10 row, ski erg, or Assault Bike calories + 40 double-unders]
2:00 rest
5:00 of [400m run + max time spent in side plank in remaining time (alternate sides as needed)]
Post results to comments.
Tuesday, 05.16.17 – Sport
3 rounds not for time:
12 DB Cuban presses
12 band pull-aparts
12 band passthroughs
12 behind-the-neck band presses
+
A. Snatch-grip Romanian deadlift, 3-3-3-3, 3111; 2:00 rest
B. 1-arm DB bench press, 3 x 10-12/side, 40X1; :60 between sides
+
Every 3:00 for 3 sets – rest remainder of 3:00 window:
10 power cleans, 115/75
15 burpees
+
3 sets not for time:
5/side standing Pallof presses, 3030
10 unweighted hip extensions, 2012
30-50 double-unders
+
10:00 mobility work of choice
Post results to comments.