Thursday, 11.10.16 – Sport
30:00-60:00 easy aerobic work or mobility of choice
- All
- Testing 6
- Training 2,774
- Uncategorized 19
Wednesday, 11.09.16 – Sport
10:00 double-/triple-under & bar muscle-ups practice – alternate between the two w/rest between, nothing fatigued + A. Squat snatch clusters, 3 x 1.1.1.1.1 light/moderate; :10 between singles, 2:00 rest B. Axle Pendlay rows, 3 x 6-8, 20X2 – :02 pause w/bar pinned to abdomen w/straight wrists; 2:00 rest + AMRAP in 3:00 – big, thorough
Tuesday, 11.08.16 – Sport
3 sets not for time: 15m medball bear hug carry :20-:30 L-sit accumulation + A. Snatch-grip deadlift from deficit (feet elevated 2-3”), 3-2-1-1, 31X1; 2:30 rest B. Split jerk, build quickly to a tough single for the day + For time w/a partner, trading off every 500m: 7000m row OR if working solo: 7 sets:
Monday, 11.07.16 – Sport
A. Hang squat clean from below knees, 3-2-1; begin a set every 3:00 B. Front squat, build to a tough single for the day, 22X1 + Every :60 for 21:00 (7 sets of each): 1st: 6-12 toes-to-bar 2nd: 12 unbroken wall balls, 30/20 to 10 3rd: :30 double-unders + 3 sets not for time: 9-12
Sunday, 11.06.16 – Health & Sport
long, unplugged hike – get outside in the sun!