HEY MAN IS THIS THE ARCVHICE
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]
A. Clean-grip deadlift, build to a heavy (but perfect, of course) single for the day in 8:00 (includes warm-up)
B. Seated 1-arm DB shoulder press, 3 x 6-8/side, 21X1; no rest between sides, begin a set every 2:30
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AMRAP in 8:00:
32 double-unders or 64 single-unders
8 burpees
32 double-unders or 64 single-unders
8 alternating DB snatch, tough
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5:00-10:00 mobility work – coach-led
Post results to comments.
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 :60 row/bike/ski]
A. Back squat, 4 x 3-4, 40X1; begin a set every 3:00
B. Pendlay rows, 6-6-6, 1113 – bar just off ground @ bottom; begin a set 2:00
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4 sets for reps:
:60 perfect push-ups – strict, chest & only chest touching the ground, full lockout @ top
:60 row calories
:60 rest
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5:00-10:00 mobility work – coach-led
Post results to comments.
Run, row, Assault Bike, and/or ski erg @ easy pace
2 sets easy of (5/side 1-arm bent-over rows + 10 KB goblet squats + 10 Russian kettlebell swings)
Every 3:00 for 15:00 (5 sets):
1-2 front squats (first 2 sets are doubles, last 3 are singles), 40X1 – get in a little bit of easy double-under practice during the rest
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AMRAP in 7:00:
5 strict pull-ups or 5 very tough CTB Australian pull-ups or :15 chin-over-bar accumulation or 5 muscle-ups
10 alternating overhead reverse lunges, barbell up to 75/55 or plate of choice
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5:00-10:00 mobility work – coach-led
Post results to comments.
Run, row, Assault Bike, and/or ski erg @ easy pace
3 sets easy of (10 bird dogs + 10 dead bugs + :10 2-arm passive hang from bar)
A. Snatch, 10:00 coach-led tech work
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Every :90 for 12:00 (4 sets of each):
1st: 2 back squats building to end of a very tough double, 20X1
2nd: 2 weighted strict pull-ups, 21X0 or max up to :30 chin-over-bar or chest-to-bar
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For time:
250m row
15 burpees
25 kettlebell swings
15 burpees
250m row
+
5:00-10:00 independent mobility work of choice
Post results to comments.
