long, unplugged hike
Category: Training
Saturday, 06.04.16 – Training
10:00 as warm-up:
Run, row, Assault Bike, and/or ski erg @ easy pace
2 sets easy of [5-10 strict toes-to-bar + 5-10 hand-release push-ups + 10 air squats]
5:00-10:00 muscle-up and/or handstand walk practice – coach led
+
10 rounds for time w/a partner, split reps as desired but only 1 partner works at a time:
250m row, 200m run, or 15/10 Assault Bike calories
15 pull-ups
15 wall balls, 20/14 to 10/9′
+
Optional:
Abs, bis, & tris of choice
Friday, 06.03.16 – Training
10:00 as warm-up:
Run, row, Assault Bike, and/or ski erg @ easy pace
2 sets easy of [15′ forward bear crawl + 15′ reverse bear crawl]
A. Hang snatch from just below the knees (power or squat), build to a tough single in 10:00 or 10:00 EMOM moderate drilling 1 component of the lift
B. Pronated strict weighted pull-ups, 1-1-1, 21X0 (or 3 x 2 negatives w/:06-:08 descent if no strict pull-up); 2:00 rest
+
For time w/10:00 cap:
500m row
3 rounds of [60 double-unders + 20 push-ups (ring if regular are easy]
500m row
+
3 sets not for time:
6-12 glute-ham sit-ups (limit to 6 if you didn’t do these last week)
12 hip extensions
Post results to comments.
Thursday, 06.02.16 – Training
15:00 as warm-up:
Run, row, Assault Bike, and/or ski erg @ easy pace
Dynamic hip & shoulder mobility – coach’s choice
2 sets easy of [5/side light/moderate kettlebell cleans + :30 bottom of goblet squat hold]
A. Make-up strength work from Mon-Wed
B. Clean & jerk tech work, 10:00 to work on snatch, clean, or jerk positions – nothing above 65% max
C. Prowler push, 4-8 x 20m tough grind (not a sprint); rest as needed
Post results to comments.
Wednesday, 06.01.16 – Training
10:00-15:00 as warm-up:
Run, row, Assault Bike, and/or ski erg @ easy pace
2 sets easy of [6/side moderate DB external rotations + 6 alternating pistols or pistol progressions]
A1. Alternating DB reverse lunges, 3 x 10-12 total; :60 rest
A2. 1-arm DB overhead carry, 3 x 15m/side heavy!; :60 rest
+
AMRAP in 8:00:
400m run
4 burpees
4 toes-to-bar
8 burpees
8 toes-to-bar
12 burpees
12 toes-to-bar
and so on…
+
3 sets:
15 unweighted hip extensions or light reverse hypers
rest as needed
Post results to comments.
Tuesday, 05.31.16 – Training
10:00 as warm-up:
Run, row, Assault Bike, and/or ski erg @ easy pace
2 sets easy of [:10-:20 passive hang from bar (1-arm if possible) + 5/side kettlebell snatch]
Double-under tech work – coach led
3 sets:
3:00 steady of [1 power clean (start moderate and add a bit each set) + 10-30 double-unders or single-unders]
:60 rest
3:00 Assault Bike or row @ 90% aerobic – steady, sustainable throughout
:60 rest
3:00 Assault Bike or row @ 90% aerobic
:60 rest
Post results to comments.