long, unplugged hike and/or 30:00-60:00 easy aerobic work of choice and/or 30:00-60:00 relaxed mobility work of choice
Category: Training
Saturday, 09.23.17 – 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 working at a time:
1500m row (or 1500m run or 2 mile Assault Bike)
150 thrusters, up to 95/65 – scale accordingly to loads that allow for sets of 10 when fresh (though you may not be fresh by the time you get here…)
150 toes-to-bar
+
5:00-10:00 coach-led mobility
Post result to comments.
Saturday, 09.23.17 – Sport
3 rounds not for time:
12 incline DB scap retractions
12 plate halos (6 in each direction)
:10 top of ring push-up
:10 middle of ring push-up
:10 bottom of ring push-up
A. 1 pause power snatch (:01 pause just below the knees on way up) + 1 pause hang power snatch (:01 just below the knees) + 1 hang power snatch w/no pause, 4-6 x 1 moderate and crisp; rest as needed
B. Segmented snatch-grip deadlift, 2-2-1-1-1 w/pause just off ground, just below knees, and mid-thigh on the way up, :03 descent and re-set on the ground; 2:00-3:00 rest
+
For time in teams of 3 w/only 1 working at a time:
1500m row
150 thrusters, 115/75
150 toes-to-bar
+
optional:
4 mile easy Assault Bike – goal is remain @ even pace throughout that would be maintainable for 30+ minutes
Post results to comments.
Friday, 09.22.17 – Sport
Not for time:
build to a moderate single/side barbell Turkish get-up
+
3 rounds of [3 wall walks + 12 pause jump squats]
+
A. Squat clean & split jerk, build to a moderate single for the day
B1. Front squat, 5-5-5 @ 60-65% 1RM slightly heavier than last week but w/continued emphasis on speed throughout (think 00X1 tempo); :60 rest
B2. Toes-to-rings, 3 x 10-15 unbroken; :60 rest
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3 rounds @ tough effort:
400m run
21 unbroken kettlebell swings, 70/53
12 ring dips
3:00 walk rest
Post results to comments.
Friday, 09.22.17 – 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)
A. Front squat, 6-6-5-5 building so last set is heavy, 20X1; begin a set every 3:00
+
3 rounds for time w/15:00 cap:
400m run
21 kettlebell swings, light/moderate up to 53/35
12 burpees
+
5:00-10:00 coach-led mobility
Post results to comments.
Thursday, 09.21.17 – Health
2 sets easy of (5 DB Cuban presses + 10m crab walk + 10m inch worm + 10m duck walk)
10:00 gymnastics skill work of choice (any variation of kipping, handstand walk/hold, pistol progressions, etc.) – coach-led, all non-fatigue
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10:00 @ very easy pace of (3 wall walks + 4 DB power cleans + 5 DB deadlifts + 60 single-unders)
5:00 rest
10:00 @ easy pace of (15m/side heavy Farmer’s walk + 30m sandbag bear hug or front rack carry + 450m row or 400m run)
+
5:00-10:00 mobility work – coach-led
Post results to comments.