Friday, 09.23.16 – 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. Squat clean or squat snatch, 12:00 to build to a heavy single B. DB bench press, 3 x 5-6, 21X1; 2:00 rest + For reps 4:00 of (500m row + max push-ups in
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Thursday, 09.22.16 – 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 light/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, 09.21.16 – Health

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Run, row, Assault Bike, and/or ski erg @ easy pace 2 sets of [10-12/side light DB external rotations + 4-6/side pistols or shrimp squats] Dynamic mobility – coach led AMRAP in 8:00 w/same DBs for both movements – as heavy as possible: 8 alternating DB rows from plank 12 alternating reverse lunges 36 double-unders or
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Tuesday, 09.20.16 – Health

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Run, row, Assault Bike, and/or ski erg @ easy pace 10 alternating Turkish get-up + windmill Every :90 for 15:00 (5 sets of each): 1st: 1 halting snatch-grip deadlift w/:01 pause 1” off ground, finish lift, :03 descent 2nd: 6-12 strict handstand push-ups or 2-3 wall walk, smooth & controlled throughout + 3 rounds for
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Monday, 09.19.16 – Health

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Run, row, Assault Bike, and/or ski erg @ easy pace 2 sets easy of [:10-:30 2-arm passive hang from bar + 1-3 forward rolls] Every :90 for 15:00 (5 sets of each): 1st: front squats, 20X1 – first 2 sets are doubles, last 3 singles building to a heavy rep 2nd: :45 jump rope technique
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