17.3
OR if 17.3 yesterday:
30:00 easy row, bike, ski erg
+
3 sets not for time:
15 light reverse hypers
:30 L-sit
+
20:00 mobility work of choice
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Tag: Assault Bike
Saturday, 03.11.17 – Sport
If planning on repeating 17.3 tomorrow, perform only light cyclical work on bike, rower, or ski erg mixed in w/mobilty & easy plank and Turkish get-up work. If not repeating, or repeating on Monday, complete the following:
3 rounds not for time:
8 med ball over shoulder, light/moderate
:15-:30 L-sit
+
A. Power clean, 12 x 2 starting light and building to moderate; begin a set every :60
+
3-4 sets even:
50 double-unders
.5 mile Assault Bike or 30/20 row calories
5-15m handstand walk
2:00 rest
+
3 sets:
10-20 light reverse hypers
+
gun show
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Tuesday, 03.07.17 – Sport
A. Power snatch, build quickly to a single @ 80% max – nothing above!
+
Every :60 for 15:00 (5 sets of each):
1st: 3 touch-and-go power clean & jerks, moderate up to 185/125
2nd: 30-60 double-unders
3rd: :30 row, bike, or ski erg @ 90% aerobic effort
+
3 rounds not for time:
15 reverse hypers
6-8 DB bench press, 11X1
6-8 DB bent-over rows
OR if 17.2 yesterday:
For time(s):
75 row calories
4:00 rest
60 row calories
3:00 rest
45 row calories
2:00 rest
30 row calories
:60 rest
15 row calories
+
3 sets not for time:
15 light reverse hypers
:30/side plank
+
10:00-20:00 mobility work of choice
Post results to comments.
Saturday, 03.04.17 – Sport
3 rounds not for time:
6 med ball over shoulder, light/moderate
10-25’ handstand walk
+
A. Snatch (power or squat), 8 x 2 light/moderate; begin a set every :60
+
3-4 sets even:
50 double-unders
.5 mile Assault Bike or 30/20 row calories
10-15 handstand push-ups
3:00 rest
+
3 sets:
10-20 light reverse hypers
+
gun show
Post results to comments.
Wednesday, 03.01.17 – Sport
A. Squat snatch, 6 x 1 @ 70-75% max; begin a rep every :45
B. Squat clean & jerk, 6 x 1 @ 70-75% max; begin a rep every :45
+
9:00 @ steady effort:
120 double-unders
60 wall balls, 20/14 to 10/9
Muscle-ups in remaining time
+
For calories:
:60 row, Assault Bike, or ski erg – your choice, all-out!
Post results to comments.
Tuesday, 02.28.17 – Sport
A. Power snatch, build quickly to a single @ 75% max – nothing above!
B. Clean pull clusters, 3 x 1.1.1 starting @ 90% clean max and building a bit from there as long as speed at hips is there…; :10 between singles, 2:00 rest
+
Every 3:00 for 3 sets:
.5 mile Assault Bike
10 overhead squats, 65/45
+
Every 3:00 for 3 sets:
30/20 row calories
10-15 handstand push-ups
+
3 rounds not for time:
:20 heavy med ball bear hug hold
:20 L-sit accumulation
Post results to comments.