long, unplugged hike in the sun or swim/bike/row easy or 30:00-60:00 easy recovery work of choice
Category: Health
Saturday, 07.22.17 – Health
Run, row, Assault Bike, and/or ski erg @ easy pace
Dynamic mobility work – coach-led
For time in teams of 3, w/only 1 person working at a time (work HARD, recover, repeat…):
150 row calories
150 burpees
1500m run
+
5:00-10:00 coach-led mobility
Post result to comments.
Friday, 07.21.17 – Health
Run, row, Assault Bike, and/or ski erg @ easy pace
2 sets easy of (10 bird dogs + 10 dead bugs + :10 2-arm passive hang from bar + 10 wall balls w/:01 hold @ bottom)
A. Front squats, 8 x 3 moderate (55-65% of max), 10X1 – emphasis on speed coming out of the hole; begin a set every :60
+
3 rounds for reps:
:60 strict pull-ups, can use minimal band assistance today OR opt for accumulating supinated chin-over-bar hold in the :60
:60 rest
+
AMRAP in 7:00:
Double-unders, begin every minute (including the first) with 7 heavy DB thrusters
+
5:00-10:00 coach-led mobility
Post results to comments.
Thursday, 07.20.17 – Health
2 sets easy of (10 DB Cuban presses + 5m bear crawl + 5m crab walk + 5m inch worm + 5m duck walk)
Every :60 for 32:00 (8 sets of each):
1st: 1 clean (no jerk today) or 1 snatch @ 60-70% max
2nd: :15-:30 gymnastics skill practice – work on kips, holds for handstands or pistols, etc.
3rd: 200m easy jog or :45 easy bike/row/ski
4th: rest
+
5:00-10:00 mobility work – coach-led
Post work & results to comments.
Wednesday, 07.19.17 – Health
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 (10 alternating side lunges + 5 scap pull-ups + 5 scap push-ups)
Every :60 for 12:00 (6 sets of each):
1st: 3 power cleans, reset between each rep
2nd: 2-3 wall walks or :30 front leaning rest (rings or floor)
+
5 rounds:
:30 goblet wall sit
:30 rest
:30 kettlebell swings, light/moderate
:30 rest
:30 push-ups, 1010
:30 rest
+
5:00-10:00 coach-led mobility work
Post results to comments.
Tuesday, 07.18.17 – Health
3 rounds as warm-up:
1/side Turkish get-up
:30 plank on forearms
:60 row/bike/ski easy or 200m run
+
A. Back squat, 3 x 3-5, 20X1; begin a set every 3:00
B. Australian CTB pull-ups, 5-5-5, 20X2 – set up bar at a height that makes 5 perfect-tempo reps challenging (lower = tougher), ensure that chest is held tightly to the bar @ the top; begin a set every 2:00
+
3 rounds for time:
300m run
21 wall balls
12 toes-to-bar
+
5:00-10:00 coach-led mobility work
Post results to comments.