Friday, 11.18.16 – Health

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Run, row, Assault Bike, and/or ski erg @ easy pace 3 sets easy of (10 bird dogs + 10 dead bugs) A. Power clean, 1 moderate/tough single every :60 for 10 sets OR 10:00 to build to a heavy single + Every 3:00 for 3 sets – adjust reps/variation as needed to ensure work is
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Thursday, 11.17.16 – Health

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Run, row, Assault Bike, and/or ski erg @ easy pace Dynamic hip & shoulder mobility – coach’s choice 2 sets easy of [5/side moderate kettlebell snatch + :30 bottom of goblet squat hold] A. Make-up strength work from Mon-Wed or weightlifting tech work, 15:00 to work on snatch, clean, or jerk positions – nothing above
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Wednesday, 11.16.16 – Health

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Run, row, Assault Bike, and/or ski erg @ easy pace 2 sets of (15 band pull-aparts + 4-6/side pistols or shrimp squats) Every :90 for 12:00 (4 sets of each): 1st: 3 squat clean singles, light if tech work is needed, moderate/tough if reps are crisp 2nd: max strict supinated pull-ups or max supinated chin-over-bar
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Tuesday, 11.15.16 – Health

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Run, row, Assault Bike, and/or ski erg @ easy pace 10 alternating Turkish get-up + windmill A. Clean-grip deadlift, 12 x 3 @ same weight as last week (50-60% of prior week’s tough single), 11X1; begin a set every :60 + Every 2:00 for 12:00 (3 sets of each): 1st: 1-5 wall walks + 20
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Monday, 11.14.16 – Health

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Run, row, Assault Bike, and/or ski erg @ easy pace 2 sets easy of (5/side unsupported 1-arm KB row + 10 Russian kettlebell swings) A. DB rear foot elevated split squat, 3 x 6-8/leg, 30X0; begin a set every 2:00 (so L leg @ 00:00, R leg @ 02:00, L leg @ 04:00, and so
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