3 sets as warm-up:
10 alternating prisoner tall kneeling to standing
1/side 3-way straight-leg raises w/:01 hold @ top of each position
Every 3:00 for 15:00 (5 sets):
3 back squats, 33X1
*build to a challening final triple w/perfect tempo and positions throughout, get in a few scap pull-ups and/or hollow-arch swings during the rest as prep for the couplet…
+
21-15-9 for time & quality w/7:00 cap:
Wall balls
Toes-to-bar sit-ups
OR
AMRAP quality reps in 7:00:
3 dual DB thrusters
1 bar muscle-up
6 dual DB thrusters
2 bar muscle-ups
9/3
12/4
and so on…
*HEAVY on the thrusters
+
5:00-10:00 easy mobility work of choice
*notes & a reminder – be perfect on both positions & tempo for all squats today, even “tough” within those constraints will not be an absolutely heavy load… quality movement remains the emphasis on the couplet, as well, slow down before things get sloppy… finally, still no chalk (including liquid chalk) allowed in the gym, bring a towel to dry off hands/bars if you think you’ll need to…
For completion as warm-up:
10m toe walk
10m heel walk
10m walking lunges
10m bear crawl
10m crab walk
10m duck walk
:30 relaxed hang from bar
+
Every :60 for 12:00 (6 sets of each):
1st: upper gymnastics press tech
2nd: upper gymnatstics pull tech
+
Every 3:00 for 18:00 (6 sets)
500m/400m row, 450m/350m ski, or .65/.55 mile Echo Bike @ easily sustainable aerobic effort – cut distance down if needed to allow for at least :60 recovery
notes: everything smooth and relatively easy today, work on the same gymnastics progressions as last week, and keep the aerobic work easily sustainable across all sets
3 rounds as warm-up
:30 bent-knee hollow hold or rock
1/side Turkish get-up + windmill, slow/deliberate/controlled
+
AMRAP in 6:00:
30 single-arm DB hang clean & jerks – alternating sides every 5 reps
30 burpees
+
Every :60 for 16:00 (4 sets of each):
1st: 3 L leg single-arm DB crossbody deadlifts, 3011
2nd: 3 R leg single-arm DB crossbody deadlifts, 3011
3rd: :15 L side star plank
4th: :15 R side star plank
+
5:00-10:00 coach-led mobility work
2 sets as warm-up:
:20 hollow hold
10 alternating toe touches from plank
5 air squats w/alternating single-arm reach overhead
+
Every :60 for 15:00 (5 sets of each):
1st: 4-6 clean-grip Romanian deadlifts
2nd: 4-6 L arm half-kneeling DB/KB shoulder press
3rd: 4-6 R arm half-kneeling DB/KB shoulder press
*controlled throughout w/slow negatives – think 3011 for both movements
*load in opposite hand of lead leg on the presses
+
AMRAP in 8:00:
8 alternating DB snatches or Russian kettlebell swings
8 push-ups or 8 strict handstand push-ups
8 sit-ups w/fingertips on temples throughout
+
5:00-10:00 coach-led mobility
10:00 dynamic mobility work – coach-led
+
For time w/a partner:
84 alternating box step-ups – prisoner or loaded with single DB/KB
42 pull-ups
60 alternating box step-ups
30 pull-ups
36 alternating box step-ups
18 pull-ups
1200m run
*split all in-gym movements evenly (partner 1 does 42 step-ups, partner 2 does 42 step-ups, partner 1 does 21 pull-ups, partner 2 does 21 pull-ups, and so on…), then complete the 1200m run together (properly distanced, off course, but stay even with each other)
+
easy walk cool-down
3 sets as warm-up:
10 alternating prisoner tall kneeling to standing
1/side 3-way straight-leg raises w/:01 hold @ top of each position
Every :90 for 15:00 (10 sets):
1 snatch-grip deadlift
1 hang snatch pull from just below the knees
1 hang power snatch from just below the knees
*keep thing light, even empty bar is good for these today as emphasis is on proper positions around the knees and hip contact/extension
+
21-15-9 for time & quality w/9:00 cap:
Deadlifts, power cleans, or power snatches
Bar-facing burpees
*bar work should be light and able to moved smoothly/efficiently with limited breaks/rest
+
5:00-10:00 easy mobility work of choice
