A. Thruster or front squat (your choice), build quickly to a moderate single w/no grinding out of the hole
B. Muscle-ups, 6 x 1-5 unbroken – same number each set; begin a set every :45
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For time:
21-15-9 of [thrusters @ 95/65 + pull-ups]
1600m run
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5:00-10:00 easy walk or bike cool-down
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ab/low back work of choice – keep total reps low today
Post results to comments.
SCHEDULE NOTICE: tomorrow, 02.18.17, we will only be having a single class @ 0900, after which the gym will be closed to everyone not registered for the MovNat Workshop (info @ https://www.movnat.com/shop/1-day-elements-workshop-cincinnati-oh/) held from 1000-1600
30:00-60:00 easy aerobic work of choice (limit to bike/swim/row/hike, no run) and/or 30:00-60:00 mobility work
SCHEDULE NOTICE: this Saturday, 02.18.17, we will only be having a single class @ 0900, after which the gym will be closed to everyone not registered for the MovNat Workshop (info @ https://www.movnat.com/shop/1-day-elements-workshop-cincinnati-oh/) we’re hosting from 1000-1600
A. Clean pull, 5 x 1 @ 100% clean max; begin a rep every :90
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3 sets even:
15 Assault Bike calories
15 power/muscle cleans, touch-and-go light up to 95/65
2:00 rest
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3 sets even:
15 ski erg calories
15 shoulder-to-overhead light up to 95/65
2:00 rest
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3 sets even:
400m run
2:00 rest
Post results to comments.
SCHEDULE NOTICE: next Saturday, 02.18.17, we will only be having a single class @ 0900 and the gym will be closed from 1000-1600 as we host a MovNat Workshop (info @ https://www.movnat.com/shop/1-day-elements-workshop-cincinnati-oh/)
3 rounds not for time – just practice, should feel easy other than that these moves just kind of suck:
6/side 1-arm DB snatches, 50/35
3 DB thrusters, 50/35
3 DB squat cleans, 50/35
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A. Squat snatch, build quickly to a single @ 85% 1RM, then complete 3-6 reps according to feel at that weight – no misses, rest as needed less is more…
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Every :60 for 10:00 (complete each round as quickly as possible, resting any remaining time in the minute… if you do not complete any round within :60, then continue on by treating the remainder of the 10:00 as a “for reps @ 80-90% effort” piece) – our class has this as well, do you best to coordinate with their start time if at all possible:
5 CTB pull-ups
10 hand-release push-ups
15 air squats
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For time:
50 row calories
50 burpees
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Nothing! Although today may not have felt like it, this week will be be a small de-load before the Open, with only a couple pieces intended to be “tough” (today’s row/burpee). Stick to the plan, you’ll come out on the other side ready to roll…
Post result to comments.
SCHEDULE NOTICE: next Saturday, 02.18.17, we will only be having a single class @ 0900 and the gym will be closed from 1000-1600 as we host a MovNat Workshop (info @ https://www.movnat.com/shop/1-day-elements-workshop-cincinnati-oh/)
long, unplugged hike and/or food prep and/or 30:00-60:00 mobility work of choice
SCHEDULE NOTICE: next Saturday, 02.18.17, we will only be having a single class @ 0900 and the gym will be closed from 1000-1600 as we host a MovNat Workshop (info @ https://www.movnat.com/shop/1-day-elements-workshop-cincinnati-oh/)
3 rounds not for time:
15 overhead squats, start empty barbell and finish w/a set @ 95/65
1-6 bar muscle-ups
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5 sets for reps:
:30 handstand push-ups
:30 rest
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For time w/a partner:
400m run – partner 1
400m run – partner 2
160 wall balls – split as desired w/only 1 working at a time
80 CTB pull-ups – split as desired w/only 1 working at a time
400m run – partner 1
400m run – partner 2
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gun show
