Saturday, 11.05.16 – Sport

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3 sets not for time: 5-10m handstand walk or :30 tripod headstand hold + For 14:00: Evens: 1 squat snatch, 80-90% 1RM Odds: 1 squat clean, 80-90% 1RM + For time w/a partner, split all work as desired w/only 1 partner working at a time: 100 CTB pull-ups or 30 muscle-ups 1600m run 400m Farmer’s
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Friday, 11.04.16 – Sport

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A. Strict muscle-up, front lever, or dead hang to inverted, 5:00-10:00 practice/progressions B. Back squat, take your time and build to a heavy 5 + 5:00 @ 80-90% effort: 3 bar muscle-ups or 1 rope climb 10 power snatches, 75/55 + 10:00 rest + 2 rounds for time: 25 burpees w/lateral hop over the erg
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Wednesday, 11.02.16 – Sport

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5:00-10:00 double-under & bar muscle-ups practice – alternate between the two w/rest between, nothing fatigued + A. Squat snatch, build quickly to a single @ 80-90% 1RM B. 1-arm DB rows, 3 x 3-5/side, no tempo; :45 between sides + 10:00 @ easy effort – save the intensity for the prowler: 10 strict pull-ups 10
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Tuesday, 11.01.16 – Sport

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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”), 3-3-3-3, 31X1; 2:30 rest B. Split jerk w/:01 pause in dip & :01 pause @ catch before recovery, 6 x 1 starting moderate & building to tough; begin a rep every :90 +
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