long, unplugged hike
Category: Health
Saturday, 12.31.16 – Health
Run, row, Assault Bike, and/or ski erg @ easy pace
Dynamic mobility work – coach-led
AMRAP in 16:00 w/a partner, trade off all work as desired but only 1 partner works at a time:
100 pull-ups or perfect CTB Australian pull-ups
200 wall balls
400 double-unders
+
a good old-fashioned perfect-plank-off – capped @ 10:00
+
Optional:
bis & tris of choice
Post result to comments.
Friday, 12.30.16 – Health
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)
A. Snatch, 10:00 coach-led tech work
+
Every :90 for 12:00 (4 sets of each):
1st: 2 back squats building to end of a very tough double, 20X1
2nd: 2 weighted strict pull-ups, 21X0 or max up to :30 chin-over-bar or chest-to-bar
+
For time:
250m row
15 burpees
25 kettlebell swings
15 burpees
250m row
+
5:00-10:00 independent mobility work of choice
Post results to comments.
Thursday, 12.29.16 – Health
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 65% max
B. Prowler/sled/strongman fun or make-up conditioning work if not in tomorrow
Post results to comments.
Wednesday, 12.28.16 – Health
Run, row, Assault Bike, and/or ski erg @ easy pace
2 sets of (10 band dislocates + 10 band pull-aparts + 10 jumping squats)
10:00 coach-led gymnastics practice – handstands, kipping, pistols, rope climb, etc.
+
3 sets for reps:
:60 strict pull-ups or perfect CTB Australian pull-ups or muscle-ups
:60 rest
:60 overhead plate walking lunges
:60 rest
:60 row calories
:60 rest
:60 double-unders
:60 rest
+
5:00-10:00 coach-led mobility work
Post results to comments.
Tuesday, 12.27.16 – Health
Run, row, Assault Bike, and/or ski erg @ easy pace
5 rounds of(1/side Turkish get-up + 5 controlled scap push-ups)
10:00 to establish a tough single power clean
3:00 rest
10:00 to establish a tough single close-grip bench press (index fingers just inside the knurling), 21X1 – note the tempo, pause under tension w/bar touching chest
+
AMRAP in 3:00:
10 kettlebell swings
10 burpees w/2-hand touch to target 4-8” above standing reach
+
5:00-10:00 coach-led mobility work
Post results to comments.