long, unplugged hike
Category: Sport
Saturday, 08.13.16 – Sport
10:00 jump rope (doubles and triples) and freestanding handstand hold practice – keep hands within a 4′ x 6’ mat
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A. Power clean, build to a tough touch-and-go double
B. 1 clean-grip deadlift (no pause this week) + 1 clean high pull, 4 x 1 starting @ best load in A and adding each set; :05 between each rep, begin a set every 2:30
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3 rounds for time w/a partner, trade off as needed but only 1 partner works at a time:
60 wall balls
60 row calories
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Optional:
Abs, bis, & tris of choice – include 20-50 strict pull-ups or toes-to-bar if hands are good
Post result to comments.
Friday, 08.12.16 – Sport
A. Strict muscle-up, front lever, or dead hang to inverted, 5:00-10:00 practice/progressions – if elbows have been hot here, opt for the DH2Is or banded transitions on the low rings, nothing tough
B. Front squat, 5-5-5 building so only last set is tough; 3:00 rest
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For time:
25 Assault Bike calories
30 handstand push-ups
35 row calories
30 handstand push-ups
25 Assault Bike calories
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3 rounds not for time:
15 glute-ham sit-ups
100m Farmer’s walk, 70/53/hand
Post results to comments.
Thursday, 08.11.16 – Sport
active recovery – spend 30-60 minutes on the trails (hike not run), in the pool, meal prep, and/or mobility
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Wednesday, 08.10.16 – Sport
5:00-10:00 pistol & bar muscle-up practice
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A. 1 hang squat snatch + 1 overhead squat, build to a heavy set
B. Unsupported 1-arm DB row (not on a bench), 3 x 5-6/side; :45 between sides
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2 sets:
:70 row @ 97% effort
7:00 walk rest
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Not for time:
400m sandbag carry, switch sides every 100m
Post results to comments.
Tuesday, 08.09.16 – Sport
A. Power clean & split jerk, build quickly to a moderate single – nothing tough today
B. Clean-grip deadlift, 10 x 3 @ clean max, 11X1; begin a set every :60
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3 rounds for times:
450m row
15 ring dips (open w/max strict each set before switching to kipping if needed)
5 hang power cleans, heavy up to 225/155
3:00 rest
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4-6 sets:
200m run @ 90% aerobic – easily sustainable
:60 rest
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Crossover Symmetry recovery
Post results to comments.