long, unplugged hike
Post results to comments.
Category: Sport
Saturday, 04.16.16 – Sport
3 rounds not for time:
15′ forward bear crawl
15′ backward bear crawl
10 deadbugs w/hands pressed into wall
+
A. Power snatch, build quickly to a moderate/crisp touch-and-go 5 – stop before things fall apart
B. Halting snatch-grip deadlift clusters (pause just off ground & just below knees on way up and down), 3 x 1.1.1 starting @ best load in A and building to heavy from there; :10 between singles, 2:00 rest
+
AMRAP in 20:00 w/a partner – only 1 working at a time, break up all runs & reps as desired:
400m run
30 kettlebell swings
20 toes-to-bar
+
bis & tris, baby!
Friday, 04.15.16 – Sport
A. Front squat, build to a heavy triple, 22X1
B. Squat clean, 12 x 1 starting @ 65% max and build a bit from there if things are crisp; begin a rep every :30
C. Muscle-ups or dead hang to inverted, 5:00-8:00 practice/tech work – all crisp reps, no misses,
+
4 sets:
:60 strict pull-ups or very challenging ring rows
:60 rest
:60 strict handstand push-ups or 6-8 seated on floor DB shoulder press, 21X1
:60 rest
+
3 rounds for time:
12 alternating front rack lunges, heavy
500m row or 350m ski erg or 30/20 Assault Bike calories
Post results to comments.
Thursday, 04.14.16 – Sport
60:00 easy recovery work – mobility and/or long, unplugged hike preferred
Post results to comments.
Wednesday, 04.13.16 – Sport
A. Back squat, 6 x 3 @ 50% of tested 1RM, 10X1; begin a set every :60
B. 1 hang squat clean from mid-thigh + 1 hang squat clean from just below the knees, 6 x 1 moderate; begin a set every :90
C. Close-grip bench press, build to a heavy 5, 21X1
+
For time @ high effort:
200m run
10 heavy DB thrusters
200m run
40 CTB pull-ups
200m run
10 heavy DB thrusters
200m run
+
Crossover Symmetry recovery
Post results to comments.
Tuesday, 04.12.16 – Sport
8 sets all @ very easy pace:
:60 bike
4 alternating Turkish get-ups, light
:60 row
:60 single-unders
6 burpees
8 unweighted hip extensions
+
Crossover Symmetry recovery
Post results to comments.