30:00-60:00 easy aerobic work of choice – bike/row/ski/swim/hike (no run) and/or 30:00-60:00 easy mobility work of choice
Tag: aerobic
Thursday, 07.06.17 – Health
2 sets easy of (10 DB Cuban presses + 5m bear crawl + 5m crab walk + 5m inch worm + 5m duck walk)
10:00 coach-led gymnastics practice – kipping variations, pistol balancing, handstand walking, etc.
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A. Clean & jerk OR snatch, 10 x 1 moderate (60-70% of max) – no misses; begin a rep every :60
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6 sets @ 90% aerobic – easily sustainable, goal is same time each set:
200m run
:60 rest
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5:00-10:00 mobility work – coach-led
Post work & results to comments.
Thursday, 07.06.17 – Sport
60:00 easy aerobic work of choice – hike/bike/swim/row/ski
Wednesday, 07.05.17 – Sport
2 rounds as easy warm-up:
:10 top of dip hold
:10 middle of dip hold
:10 bottom of dip hold
:10 chin-over-bar hold
:10 bent-arm hang
:10 passive hang
2:00 easy row, Bike, or ski erg
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10:00 ring muscle-up practice/tech work – strict if possible, kip/jumping/banded as needed, turn into an easy EMOM if proficient
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A. Weighted strict pull-up, build to a 1RM (score as bodyweight + load added)
B. Snatch pull (can use straps), 8 x 1 starting @ 95% snatch max and building to 105% if feeling good; begin a rep every :90
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Every :60 for 10:00 (5 sets of each):
1st: 5 touch-and-go clean-grip deadlifts, moderate load
2nd: 10 glute-ham sit-ups
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10 sets:
:30 Assault Bike, row, or run @ 80% aerobic – your choice, pick one you didn’t do yesterday
:30 rest
Post results to comments.
Sunday, 06.18.17 – Health & Sport
30:00-60:00 unplugged hike and/or 30:00-60:00 mobility work of choice
Thursday, 06.15.17 – Sport
30:00-60:00 aerobic recovery work of choice
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30:00 mobility work of choice