Thursday, 10.27.16 – 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, 10.26.16 – Health

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Run, row, Assault Bike, and/or ski erg @ easy pace 2 sets of (15 light band pull-aparts + 4-6/side pistols or shrimp squats) A. 1-arm DB/KB overhead walking lunges, 4 x 10m – alternate sides set-to-set so each side does 2 sets; begin a set every :90 B. Alternating DB rows from plank position, 3
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Tuesday, 10.25.16 – Health

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Run, row, Assault Bike, and/or ski erg @ easy pace 10 alternating Turkish get-up + windmill Every :90 for 12:00 (4 sets of each): 1st: 1 halting clean-grip deadlift – :01 pause 1” off the ground, complete lift, :04 descent 2nd: 3-5/side 1-arm DB push press, 21X1 + Every 7:00 for 2 sets (or grab
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Monday, 10.24.16 – Health

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Run, row, Assault Bike, and/or ski erg @ easy pace 2 sets easy of [:30 freestanding handstand or tripod or nose-to-wall hold + 10-15 light kettlebell swings] Every :90 for 12:00 (4 sets of each): 1st: 3-4 back squats, 20X1 2nd: 15m/side 1-arm Farmer’s walk, heavy! + AMRAP in 10:00: 5 toes-to-bar 10 push-ups 15
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