For completion as warm-up:
10m toe walk
10m heel walk
10m walking lunges
10m bear crawl
10m crab walk
10m duck walk
:30 relaxed hang from bar
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Every :60 for 12:00 (6 sets of each):
1st: upper gymnastics press tech
2nd: upper gymnatstics pull tech
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Every 3:00 for 18:00 (6 sets)
500m/400m row, 450m/350m ski, or .65/.55 mile Echo Bike @ easily sustainable aerobic effort – cut distance down if needed to allow for at least :60 recovery
notes: everything smooth and relatively easy today, work on the same gymnastics progressions as last week, and keep the aerobic work easily sustainable across all sets
3 rounds as warm-up
:30 bent-knee hollow hold or rock
1/side Turkish get-up + windmill, slow/deliberate/controlled
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AMRAP in 6:00:
30 single-arm DB hang clean & jerks – alternating sides every 5 reps
30 burpees
+
Every :60 for 16:00 (4 sets of each):
1st: 3 L leg single-arm DB crossbody deadlifts, 3011
2nd: 3 R leg single-arm DB crossbody deadlifts, 3011
3rd: :15 L side star plank
4th: :15 R side star plank
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5:00-10:00 coach-led mobility work
3 rounds as warm-up:
10m toe walk
10m heel walk
5 air squats w/alternating single-arm reach overhead
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Every 3:00 for 15:00 (5 sets):
5 front squats (can go from rack or squat clean the first rep if you’re proficient cleaning)
:30 supine plank
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AMRAP in 10:00:
max unbroken strict pull-ups OR 5-10 unbroken Pendlay rows if you’re still working toward your first strict pull-up – run to 1st pole & back every time you come off the bar or complete your set of Pendlay rows
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5:00-10:00 coach-led mobility
2 sets as warm-up:
:20 hollow hold
10 alternating toe touches from plank
5 air squats w/alternating single-arm reach overhead
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Every :60 for 15:00 (5 sets of each):
1st: 4-6 clean-grip Romanian deadlifts
2nd: 4-6 L arm half-kneeling DB/KB shoulder press
3rd: 4-6 R arm half-kneeling DB/KB shoulder press
*controlled throughout w/slow negatives – think 3011 for both movements
*load in opposite hand of lead leg on the presses
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AMRAP in 8:00:
8 alternating DB snatches or Russian kettlebell swings
8 push-ups or 8 strict handstand push-ups
8 sit-ups w/fingertips on temples throughout
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5:00-10:00 coach-led mobility
10:00 dynamic mobility work – coach-led
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For time w/a partner:
84 alternating box step-ups – prisoner or loaded with single DB/KB
42 pull-ups
60 alternating box step-ups
30 pull-ups
36 alternating box step-ups
18 pull-ups
1200m run
*split all in-gym movements evenly (partner 1 does 42 step-ups, partner 2 does 42 step-ups, partner 1 does 21 pull-ups, partner 2 does 21 pull-ups, and so on…), then complete the 1200m run together (properly distanced, off course, but stay even with each other)
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easy walk cool-down
3 sets as warm-up:
10 alternating prisoner tall kneeling to standing
1/side 3-way straight-leg raises w/:01 hold @ top of each position
Every :90 for 15:00 (10 sets):
1 snatch-grip deadlift
1 hang snatch pull from just below the knees
1 hang power snatch from just below the knees
*keep thing light, even empty bar is good for these today as emphasis is on proper positions around the knees and hip contact/extension
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21-15-9 for time & quality w/9:00 cap:
Deadlifts, power cleans, or power snatches
Bar-facing burpees
*bar work should be light and able to moved smoothly/efficiently with limited breaks/rest
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5:00-10:00 easy mobility work of choice
