3 sets not for time:
30-60 unbroken double-unders
5-10m handstand walk or :30 nose-to-wall hold
+
A. Power clean & split jerk, build quickly to a tough single for the day
B. Push press, 3 x 10 touch-and-go @ shoulders light – focus on smooth reps; begin a set every 2:00
+
4 rounds for steady reps, pick up where you left off:
3:00 of [8 clean-grip deadlifts @ 185/125 + 8 bar-facing burpees + 16 alternating box jump/step-down or step-up/step-downs @ 24/20]
:60 rest
+
3 sets not for time:
4-8 weighted hip extensions, 2012
:60 front leaning rest on rings
3 sets not for time:
30-50 unbroken double-unders
5-10m handstand walk or :30 nose-to-wall hold
+
A. 2 push presses + 1 split jerk, 6 x 1 beginning light and building to moderate; begin a set every :90
B. Power clean, build to a tough touch-and-go double in 10:00
+
5 rounds for reps, pick up where you left off:
2:00 of [4 clean-grip deadlifts @ 225/145 + 6 push-ups or ring dips + 8 alternating box step-up/step-downs @ 24/20]
:60 rest
+
3 sets not for time:
5-10 weighted hip extensions, 2012
:30 top of dip hold w/palms forward
3 sets not for time:
6 med ball over shoulder, light/moderate
6/side DB shoulder press from bottom of lunge (forward leg opposite of working hand), 21X1
+
A. Split jerk, 10:00 light/moderate tech work
B. 1 clean-grip deadlift + 1 clean pull, 5 x 1 @ 95-105% of clean max; begin a set every 2:00
+
Every 5:00 for 5 sets:
500m row
:45 double KB front rack hold, 53/35/hand OR :30 sandbag or med ball bear hug hold, tough
40 double-unders
3 sets not for time:
30m med ball bear hug carry
5/side DB shoulder press from bottom of lunge (forward leg opposite of working hand), 21X1
+
A. 1 clean-grip deadlift + 1 clean pull, 8 x 1 @ 90-100% of clean max; begin a set every :90
+
For time w/a partner, trading off every 500m – last week here:
10000m row
OR if working solo:
10 sets:
500m row
2:00 walk rest
Run, row, Assault Bike, and/or ski erg @ easy pace
10 alternating Turkish get-up + windmill
A. Clean-grip deadlift, 12 x 3 @ same weight as last week (50-60% of prior week’s tough single), 11X1; begin a set every :60
+
Every 2:00 for 12:00 (3 sets of each):
1st: 1-5 wall walks + 20 moderate unbroken Russian kettlebell swings
2nd: 250m row or 200m run or .4 mile Assault Bike @ high effort
+
5:00-10:00 coach-led mobility work – 1-2 upper & 1-2 lower pieces
Run, row, Assault Bike, and/or ski erg @ easy pace
10 alternating Turkish get-up + windmill
A. Clean-grip deadlift, 8 x 3 @ 50-60% of last week’s heavy single (should feel light & fast throughout), 11X1; begin a set every :90
+
Every :60 for 15:00 (5 sets of each):
1st: 1-5 wall walks (should take roughly :30 to complete) or :30 front leaning rest on ground
2nd: 10 tough but unbroken kettlebell swings
3rd: :30 double-unders
+
5:00-10:00 coach-led mobility work – 1-2 upper & 1-2 lower pieces
