30:00-60:00 easy aerobic and/or mobility work of choice
Tag: aerobic
Monday, 12.12.16 – Health
Run, row, Assault Bike, and/or ski erg @ easy pace
2 sets easy of (5/side unsupported 1-arm KB row + 5/side 1-arm Russian kettlebell swings)
Every :60 for 15:00 (5 sets of each):
1st: 15m goblet walking lunges
2nd: :30 row @ 90% aerobic effort – easily sustainable
3rd: :30 front leaning rest on ground or rings
+
AMRAP in 6:00:
10 strict pull-ups or challenging CTB Australian pull-ups
30 double-unders
+
5:00-10:00 mobility work – coach-led
Post results to comments.
Tuesday, 10.11.16 – Sport
5:00-10:00 sandbag & med ball play time – ground-to-lap, ground-to-shoulder, bear hug carry, bear hug squat, etc….
+
A. Snatch-grip Romanian deadlift to mid-shin (use straps if thumbs are the limiter here), 2-2-2-2, 31X1; 2:30 rest
B. Shoulder-to-overhead, build quickly to a tough 5
C. L-sit on parallettes, 1 x max hold w/feet over a big 45 lb plate
+
For time w/a partner, trading off every 500m:
5000m row
OR
5 sets:
500m row @ best pace sustainable within and across all sets
2:00 walk rest
Post results to comments.