long, unplugged hike – get out in the sun!
Category: Training
Saturday, 10.01.16 – Sport
10:00 jump rope & freestanding handstand hold practice – keep hands within a 4′ x 6’ mat
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For 10:00, your choice squat or power, use 1 bar and select weights within the range that you can adjust easily/quickly minute-to-minute:
Evens: 1 snatch, 80-90% 1RM
Odds: 1 clean, 80-90% 1RM
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AMRAP in 20:00 w/a partner, trade off as desired by only 1 partner works at a time:
800m run
40 kettlebell swings
40 burpees
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optional:
bis,tris, & abs
sandbag carry
400m sled drag, moderate
Post results to comments.
Saturday, 10.01.16 – Health
Run, row, Assault Bike, and/or ski erg @ easy pace
Dynamic mobility work – coach-led
AMRAP in 20:00 w/a partner, trade off as desired by only 1 partner works at a time:
800m run
40 kettlebell swings
40 burpees
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Optional:
Abs, bis, & tris of choice
Sled drag
Sandbag carry
Post result to comments.
Friday, 09.30.16 – Sport
A. Strict muscle-up, front lever, or dead hang to inverted, 10:00 practice/progressions
B. Snatch, build to a heavy single for the day
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3 sets:
30 wall balls, 20/14 to 10
20 CTB pull-ups
1:1 work:rest
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3 rounds not for time:
30 band good mornings
10-15 handstand push-ups or 3-6 wall walks
Post results to comments.
Friday, 09.30.16 – Health
Run, row, Assault Bike, and/or ski erg @ easy pace
3 sets easy of (10 bird dogs + 10 dead bugs)
A. 1 squat clean + 1 front squat, 6 x 1 moderate/tough; begin a set every :90
B. Seesaw DB bench press (non-working arm stays @ lockout), 3 x 10-12 (5-6/side); 2:00 rest
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AMRAP in 7:00:
3 DB thrusters, tough
3 toes-to-bar or sit-ups w/feet anchored by DBs and finger tips touching the temples throughout
6 DB thrusters
6 toes-to-bar or sit-ups
9 DB thrusters
9 toes-to-bar or sit-ups
and so on…
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3 rounds not for time:
:30/side plank
20 band good mornings or 10-15 light reverse hypers
Post results to comments.
Thursday, 09.29.16 – Sport
30:00-60:00 active recovery of choice – easy swim/bike/row/hike and/or mobility work, food prep, etc.
Post results to comments.