Thursday, 04.26.18 – Health

For completion as warm-up: 500m row easy or .5 mile bike easy 20 jumping switch lunges :30 passive hang from bar or 3 dead hang to inverted or 3 skin the cats 5/side single-arm DB overhead shrugs w/pause @ top Every :60 for 10:00 (5 sets of each): 1st: upper gymnastic practice – your choice
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Wednesday, 07.19.17 – Sport

4 sets as easy warm-up: 200m easy jog 15m med ball bear hug carry 10 alternating side lunges + 10:00 ring muscle-up & pistol practice – everything non-fatigue, alternate movements w/rest between, work on efficient kipping and solid bottom position of pistol + Every :60 for 14:00 (7 sets of each): 1st: 1 squat clean
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Saturday, 12.03.16 – Sport

3 sets not for time: 15m/side 1-arm bottoms up kettlebell carry 30-60 unbroken double-unders + Every :90 for 15:00 (5 sets of each): Evens: 1 squat snatch w/:01 pause in hole before completing the lift Odds: 1 squat clean w/:01 pause in hole before completing the lift + AMRAP in 20:00 w/a partner, split all
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Saturday, 07.23.16 – Sport

10:00 jump rope (doubles and triples) and freestanding handstand hold practice – keep hands within a 4′ x 6’ mat + A. Power snatch, build to a tough single for the day B. 1 halting snatch-grip deadlift (pause just below knees on way up & down) + 1 snatch high pull, 5 x 1 starting
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Saturday, 07.09.16 – Training

10:00 as warm-up: Run, row, Assault Bike, and/or ski erg @ easy pace Dynamic mobility work – coach-led 5:00-10:00 muscle-up and/or handstand walk practice – coach led + AMRAP in 20:00 w/a partner, split all runs/reps as desired w/only 1 working at a time: 800m run 50 kettlebell swings 200m odd object carry – sand
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