10:00 jump rope (doubles and triples) and freestanding handstand hold practice – keep hands within a 4′ x 6’ mat
+
A. Power clean, build to a moderate/tough touch-and-go triple
B. 1 clean-grip deadlift (no pause this week) + 2 clean high pulls, 3 x 1 starting @ best load in A and adding each set; :05 between each rep, begin a set every 2:30
+
For time w/a partner, split all work as desired w/only 1 working at a time:
400m run
3 rounds of (21 kettlebell swings + 21 burpees)
400m run
3 rounds of (15 kettlebell swings + 15 burpees)
400m run
3 rounds of (9 kettlebell swings + 9 burpees)
400m run
+
Optional:
Abs, bis, & tris of choice
10:00 jump rope (doubles and triples) and freestanding handstand hold practice – keep hands within a 4′ x 6’ mat
+
A. Power clean, build to a moderate/tough touch-and-go set of 5
B. 1 halting clean-grip deadlift (pause just below knees on way up & down) + 1 clean high pull, 5 x 1 starting @ best load in A and adding each set; :05 between reps, begin a set every 2:30
+
For time w/a partner:
400m run – both must run together
4 rounds of [12 toes-to-bar or CTB pull-ups + 12 push-ups + 24 air squats] – trade off as needed, only 1 working at a time
400m run – both must run together
4 rounds of [12 toes-to-bar or CTB pull-ups + 12 push-ups + 24 air squats] – trade off as needed, only 1 working at a time
400m run – both must run together
+
Optional:
Abs, bis, & tris of choice
Run, row, Assault Bike, and/or ski erg @ easy pace
10 alternating Turkish get-up + windmill
Quick kettlebell swing review + find weight for conditioning piece
A. 1 clean high pull + 1 power clean, 8 x 1; :10 between movements, begin a set every :90
+
For time:
400m run or .5 mile Assault Bike
30 kettlebell swings
90 double-unders or 180 single-unders
30 kettlebell swings
400m run or .5 mile Assault Bike
+
5:00-10:00 coach-led mobility work – 1-2 upper & 1-2 lower pieces
10:00 as warm-up:
Run, row, Assault Bike, and/or ski erg @ easy pace
10 alternating kettlebell snatch + windmill
A. 1 halting clean-grip deadlift (pause just below knees on way up, :03 descent) + 1 clean high pull, 7 x 1; begin a rep every :90
+
10:00 @ 80% – focus on movement quality over speed:
5 power clean singles, moderate weight (similar to last week’s)
10 perfect push-ups
30 double-unders or single-unders
+
5:00 mobility work – pick 1-2 stretches
10:00 as warm-up:
Run, row, Assault Bike, and/or ski erg @ easy pace
5 sets easy of [1/side kettlebell snatch + windmill]
A. Clean high pull, 6 x 1; begin a rep every :60
B. Halting clean-grip deadlift (pause just below knees on way up, :03 descent) , 6 x 1; begin a set every :60
+
12:00 @ 80% – focus on movement quality over speed:
6 power clean singles, moderate weight (lighter than last week)
4 wall walks
200m run
10:00 as warm-up:
Run, row, Assault Bike, and/or ski erg @ easy pace
5 sets easy of [1/side kettlebell snatch + windmill]
Double-under tech work – coach led
A. Halting clean-grip deadlift (pause just below knees on way up, :03 descent), 5 x 1 @ clean max; begin a rep every :60
B. Clean high pull, 5 x 1; begin a rep every :60
+
10:00 @ 80%:
3 power clean singles, moderate/tough weight
7 bar-facing burpees
200m run or .3 mile Assault Bike or 250m row
