3 sets as easy warm-up:
200m easy jog
:30 plank march (alternate raising an arm out in front from a plank position)
10 hip extension, 20X0
+
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
+
A. 1 squat clean + 1 hang squat clean from below the knees + 1 squat clean from above the knees, 6-8 x 1 moderate/crisp out of the hole; begin set every :90
B1. Bent-over DB row (both @ same time), 3 x 6-8, 11X1; :90 rest
B2. DB floor press, 3 x 5-6, 30X0; :90 rest
+
5 sets even, goal is same pace across and same rep scheme if breaking the thrusters:
.5 mile Assault Bike – high breathing effort, not all-out
9 unbroken thrusters, up to 115/75
2:00 walk rest
2 rounds as warm-up of [3 overhead squats @ 5511 + :05 chin-over-bar hold + :05 hang from bar w/elbows @ 90 degrees + :05 dead hang + 200m jog or row or bike or ski erg]
A. Clean-grip deadlift, build to a heavy (but perfect, of course) single for the day in 8:00 (includes warm-up)
B. Seated 1-arm DB shoulder press, 3 x 6-8/side, 21X1; no rest between sides, begin a set every 2:30
+
AMRAP in 8:00:
32 double-unders or 64 single-unders
8 burpees
32 double-unders or 64 single-unders
8 alternating DB snatch, tough
+
5:00-10:00 mobility work – coach-led
2 rounds as warm-up of [3 overhead squats w/light band @ 311 + :05 chin-over-bar hold + :05 hang from bar w/elbows @ 90 degrees + :05 dead hang + 200m jog or row or bike or ski erg]
Every :90 for 12:00 (4 sets of each):
1st: 2 clean-grip deadlifts w/pause just below knees on way up (shins vertical!) and :03 descent
2nd: 4-7 DB shoulder press (note that it’s not a push press like last couple weeks)
+
4 rounds for time w/10:00 cap:
30 double-unders or 60 single-unders
15 alternating DB snatches – select a weight that allows you to move smoothly for at least the first 2 rounds, no heavier than 55/35
+
5:00-10:00 mobility work – coach-led
2 rounds as warm-up of [3 overhead squats @ 5511 + :05 chin-over-bar hold + :05 hang from bar w/elbows @ 90 degrees + :05 dead hang + 200m jog or row or bike or ski erg]
Every :90 for 12:00 (4 sets of each):
1st: 3 clean-grip deadlifts, 31X1
2nd: 5-8 DB push presses
+
10:00 @ steady grind effort – focus on quality movement throughout, not the most possible reps:
7 DB deadlifts, tough – both heads of DBs touch ground outside feet
30m DB Farmer’s walk – same DBs
30m bear crawl
+
5:00-10:00 mobility work – coach-led
2 rounds as warm-up of [3 overhead squats @ 5511 + :05 chin-over-bar hold + :05 hang from bar w/elbows @ 90 degrees + :05 dead hang + 200m jog or row or bike or ski erg]
Every 2:00 for 12:00 (3 sets of each):
1st: 4-6 clean-grip deadlifts, 3111
2nd: 7-10 DB push presses
+
10:00 @ high effort – focus on quality movement throughout, not the most possible reps:
10 DB deadlifts, tough
15m bear crawl
30 double-unders
15m bear crawl
+
5:00-10:00 mobility work – coach-led
3 rounds as warm-up:
200m jog
:30 front leaning rest on rings
:30 Sorensen hold
A. Squat snatch, build quickly to a single @ 85-90% max, if you hit that on first attempt you can go to 90-95% for 1 attempt, if you hit that smoothly add a bit more for 1 more attempt
B. Back squat, 3-3-3-3-3 building so last set is only 90% effort (NOT a max), 30X1; 2:00-3:00 rest
+
Every :60 for 10:00 (5 sets of each):
1st: 3-6 strict pull-ups, 21X0 – CTB if possible
2nd: 3-6 strict ring dips, 22X1
+
For time – should be fast & tough, we’ll adjust movements/reps/loads as needed to make sub-3 possible:
60 double-unders
20 toes-to-bar
10 med ball or sand bag bear hug squats, heavy
