long, unplugged hike or 30:00-60:00 very easy non-eccentric aerobic work of choice (bike/swim/ski/row or combo)
+
30:00 focused mobility work of choice
Tag: bike
Thursday, 07.13.17 – Sport
30:00-60:00 easy recovery work of choice – hike/bike/swim preferred
+
30:00-60:00 focused mobility work of choice
Monday, 07.10.17 – Health
2 rounds as warm-up of [3 overhead squats @ 5511 + :05 chin-over-bar hold + :05 hang from bar w/elbows @ 90 degrees + :05 dead hang + 200m jog or row or bike or ski erg]
Every 2:00 for 12:00 (3 sets of each):
1st: 5-6 clean-grip deadlifts, 31X1
2nd: 10-12 DB push presses
+
AMRAP in 10:00:
10 row/bike/ski calories
10 kettlebell swings
10 burpees
+
5:00-10:00 mobility work – coach-led
Post results to comments.
Thursday, 07.06.17 – Sport
60:00 easy aerobic work of choice – hike/bike/swim/row/ski
Monday, 06.19.17 – Health
2 rounds as warm-up of [6 overhead squats @ 3311 + :05 chin-over-bar hold + :05 hang from bar w/elbows @ 90 degrees + :05 dead hang + 200m jog or row or bike or ski erg]
A. 1 & 1/4 back squats, 5-5-5; begin a set every 3:00
B. Pendlay rows, 3 x 6-8, 10X0 – different tempo than last couple weeks, but still bar just off ground @ bottom and must make contact w/upper abdomen @ top each rep; begin a set 2:00
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3 sets for total toes-to-bar reps:
3:00 of (10 burpees + 200m run + max toes-to-bar in remaining time)
:60 rest
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5:00-10:00 mobility work – coach-led
Post results to comments.
Thursday, 06.01.17 – Sport
30:00-60:00 easy swim, hike, bike, row, and or ski erg – pick one and cruise through at a very easy pace or cycle through a few different pieces every 2:00-5:00