Friday, 03.17.17 – 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 + :10 2-arm passive hang from bar) Every 3:00 for 5 sets: 5/4/3/2/1 back squats (1st set 5, 2nd 4… 5th is a single) – all sets moderate/tough w/no danger of missing 3-5/side 1-arm
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Thursday, 03.16.17 – 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 (10 DB Cuban presses + :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, 03.15.17 – Health

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Run, row, Assault Bike, and/or ski erg @ easy pace 2 sets of (10 band dislocates + 10 band pull-aparts + 10 band behind-the-neck presses) 2 sets of (:05-:10/side bottom of pistol hold + 5 scap pull-ups + :30 plank on ground) Every :90 for 12:00 (4 sets of each): 1st: 2-3 moderate/tough thrusters –
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Tuesday, 03.14.17 – Health

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Run, row, Assault Bike, and/or ski erg @ easy pace 3 rounds of(1/side Turkish get-up + 10 controlled scap push-ups) Every :90 for 9:00 (6 sets): 2 power clean singles, moderate/tough + 3 rounds for time w/5:00 cap: 13 deadlifts, moderate up to 275/185 – select weight that is achievable unbroken, if any doubt on
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Monday, 03.13.17 – Health

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Run, row, Assault Bike, and/or ski erg @ easy pace 2 sets easy of (5/side 1-arm bent-over DB rows + 10m/side 1-arm DB overhead walking lunges) In 8:00, complete the following: 3 rounds of (6 CTB pull-ups + 6 squat snatches @ 95/65) 3 rounds of (7 CTB pull-ups + 5 squat snatches @ 135/95)
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