HEY MAN IS THIS THE ARCVHICE

Tuesday, 11.01.16 – Sport

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
+
For time w/a partner, trading off every 500m:
7000m row
OR if working solo:
7 sets:
500m row – increase pace by :01-:02 if last week was sustainable
2:00 walk rest

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Wednesday, 08.24.16 – Sport

10:00 pistol & bar muscle-up practice
+
A. Alternating barbell front rack lunges, take your time & build to a very tough set of 10
B. Unsupported 1-arm DB row (not on a bench), 3 x 3-5/side; :45 between sides
+
Every 4:00 for 5 sets – goal is best sustainable pace:
40 row calories
+
Not for time:
400-800m sandbag carry, switch sides every 100m

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