3 sets as easy warm-up:
200m easy jog
10/side plank rotations
5-10 hip extension, 2020
+
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, 6-8 x 1 moderate/crisp out of the hole; begin set every :90
B1. Bent-over DB row (both @ same time), 3 x 4-6, 1113; :90 rest
B2. DB floor press, 3 x 6-8, 30X0; :90 rest
+
4 sets even, goal is same pace across and same rep scheme if breaking the wall balls:
500/400m row
25 wall balls, 20/14 to 10
2:00 walk rest
3 rounds not for time:
12 DB Cuban presses
12 band pull-aparts
12 band passthroughs
12 behind-the-neck band presses
A. Standing triple jump, 6 x 1 increasing effort each rep so only the last is near full effort, and alternate starting leg set-to-set; rest as needed
B. 1 clean-grip deadlift + 1 clean pull, 6 x 1 @ 100-105% clean max; begin a rep every 2:00
+
6 sets:
500m row – same pace as the sets from 2 weeks ago
2:00 walk rest
+
3 sets:
6 glute-ham raises
:30 weighted Sorensen hold
:90 rest
3 rounds not for time:
12 DB Cuban presses
12 band pull-aparts
12 band passthroughs
12 behind-the-neck band presses
+
A. Standing broad jump, 5 x 1 increasing effort each rep so only the last is near full effort; begin a rep every :60
B. Clean pull, 6 x 1 @ 100-103% clean max; begin a rep every :90
C. Halting clean-grip deadlift, build to a tough single w/:02 pause just below knees on way up & down
+
5 sets:
500m row – :01 faster than last week’s sets
2:00 walk rest
+
3 sets:
7-10 tough reverse hypers
:30 weighted Sorensen hold
:90 rest
3 rounds not for time:
12 DB Cuban presses
12 band pull-aparts
12 band passthroughs
12 behind-the-neck band presses
+
A.Clean pull, 6 x 1 @ 90-100% clean max; begin a rep every :60
B.Halting clean-grip deadlift clusters, 3 x 1.1.1 @ 100+% clean max, :02 just below knees on way up & down; :15 between singles, 2:30 rest
+
6 sets:
500m row @ 85% aerobic – @ same pace as last week
2:00 walk rest
+
3 sets:
9-12 moderate/tough reverse hypers
:30 unweighted Sorensen hold
:90 rest
3 rounds not for time:
12 DB Cuban presses
12 band pull-aparts
12 band passthroughs
12 behind-the-neck band presses
+
A. Halting snatch-grip deadlift (:01 pauses 1”off ground & just below the knees on way up and down), 5 x 1.1.1; :10 between singles, 2:00 rest
B. Strict weighted pull-ups, 3 x 3-5, 31X0; 2:00 rest
+
3 sets:
500m row @ 85% effort – sustainable within and across all sets
2:00 walk rest
+
For time:
200m run
15 toes-to-bar
10 moderate med ball or sandbag over shoulder
+
3 sets not for time:
15 moderate reverse hypers
rest as needed
Run, row, Assault Bike, and/or ski erg @ easy pace
3 sets easy of (10 bird dogs + 10 dead bugs + :10 2-arm passive hang from bar)
Every :90 for 15:00 (5 sets of each):
1st: 3-3-3-3-3 strict shoulder press from the ground, 21X1
2nd: max unbroken strict pull-ups or 5-10 tough Australian pull-ups or ring rows
+
Every 5:00 for 3 sets:
400m run or .5 mile Assault Bike or 500m row or 400m ski erg
400m run or .5 mile Assault Bike or 500m row or 400m ski erg (different than the first, can change modalities set-to-set)
+
5:00-10:00 coach-led mobility
