30:00-60:00 easy aerobic work of choice – bike/row/ski/swim/hike (no run) and/or 30:00-60:00 easy mobility work of choice
Category: Sport
Wednesday, 08.09.17 – Sport
3 sets as easy warm-up:
200m easy jog
:30 plank march (alternate raising an arm out in front from a plank position)
10 hip extension, 20X0
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10:00 ring muscle-up & pistol practice – everything non-fatigue, alternate movements w/rest between, work on efficient kipping and solid bottom position of pistol
+
A. 1 squat clean + 1 hang squat clean from below the knees + 1 squat clean from above the knees, 6-8 x 1 moderate/crisp out of the hole; begin set every :90
B1. Bent-over DB row (both @ same time), 3 x 6-8, 11X1; :90 rest
B2. DB floor press, 3 x 5-6, 30X0; :90 rest
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5 sets even, goal is same pace across and same rep scheme if breaking the thrusters:
.5 mile Assault Bike – high breathing effort, not all-out
9 unbroken thrusters, up to 115/75
2:00 walk rest
Post results to comments.
Tuesday, 08.08.17 – Sport
3 rounds not for time:
12 DB Cuban presses
12 band pull-aparts
12 band passthroughs
12 behind-the-neck band presses
3 vertical jumps w/1-hand touch to wall
A. Snatch pull, 6-8 x 1 starting @ 90-95% snatch max & building to 105% max; begin a rep every :60
B. Halting snatch-grip deadlift, 2-2-1-1-1 as heavy as possible w/perfect positions and pauses just off ground & below the knees before finishing the lift, :03 descent – use straps if grip is limiter; 2:00-3:00 rest
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For time:
400m run
8 med ball or sandbag to shoulders
400m run
10 med ball or sandbag to shoulders
400m run
12 med ball or sandbag to shoulders
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400m walk or 4:00 very easy spin on bike immediately following run/med ball
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Not for time:
2:00 tuck L-sit on parallettes accumulation
Post results to comments.
Monday, 08.07.17 – Sport
3 rounds as warm-up:
5 light kang squats, 3111
5 weighted hip extensions, 20X1
200m run – increase pace round-to-round
A. Overhead squat, 5-5-5, 31X1 – solid position over load, but faster tempo should allow for heavier loads than last few weeks; rest as needed
B. Back squat, 5-5-5 building to a moderate/tough set, 20X2; 2:00-3:00 rest
C1. Strict pull-ups, 3-2-2 weighted and/or CTB if possible, 31X0; :60 rest
C2. Strict ring dips, 3-2-2 weighted if possible, 20X1; :60 rest
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12:00 w/emphasis on quality movement/position/tempo over absolute speed:
4 strict toes-to-bar or toes-to-rings, 2110
4 kipping toes-to-bar or toes-to-rings
4 push-ups, 2011
4 burpees w/strict push-up @ bottom
8 DB box step-overs, 24/20 – your choice DB weight
32 double-unders
Post results to comments.
Sunday, 08.06.17 – Health & Sport
long, unplugged hike (after watching Glenn finish out the Games week @ 1200)
Saturday, 08.05.17 – Sport
3 rounds not for time:
30-60 double-unders
10 hip extensions, 20X1
10 glute-ham sit-ups
Every :90 for 15:00 (10 total sets, 5 of each):
Sets 1-5: 3 hang power snatches, start light
Sets 6-10: 3 hang power cleans, pick up where you left on snatches and build to moderate
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AMRAP in 20:00 in teams of 2, 3, or 4, teammates complete full rounds and trade off relay-style, sell out when it’s your turn:
6 power cleans @ 115/75 or med ball to shoulders
6 burpees
6 power cleans or med ball to shoulders
6 burpees
200m run or 250m row
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Not for time:
Accumulate :90 in tuck L-sit on parallettes
Post results to comments.