HEY MAN IS THIS THE ARCVHICE
3 sets as easy warm-up:
200m easy jog
:30 plank march (alternate raising an arm out in front from a plank position)
10 hip extension, 20X0
+
10:00 ring muscle-up & pistol practice – everything non-fatigue, alternate movements w/rest between, work on efficient kipping and solid bottom position of pistol
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A. 1 squat clean + 1 hang squat clean from below the knees + 1 squat clean from above the knees, 6-8 x 1 moderate/crisp out of the hole; begin set every :90
B1. Bent-over DB row (both @ same time), 3 x 6-8, 11X1; :90 rest
B2. DB floor press, 3 x 5-6, 30X0; :90 rest
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5 sets even, goal is same pace across and same rep scheme if breaking the thrusters:
.5 mile Assault Bike – high breathing effort, not all-out
9 unbroken thrusters, up to 115/75
2:00 walk rest
Post results to comments.
3 sets as easy warm-up:
200m easy jog
10/side plank rotations
5-10 hip extension, 2020
+
10:00 ring muscle-up & pistol practice – everything non-fatigue, alternate movements w/rest between, work on efficient kipping and solid bottom position of pistol
+
A. 1 squat clean + 1 hang squat clean from below the knees, 6-8 x 1 moderate/crisp out of the hole; begin set every :90
B1. Bent-over DB row (both @ same time), 3 x 4-6, 1113; :90 rest
B2. DB floor press, 3 x 6-8, 30X0; :90 rest
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4 sets even, goal is same pace across and same rep scheme if breaking the wall balls:
500/400m row
25 wall balls, 20/14 to 10
2:00 walk rest
Post results to comments.
Run, row, Assault Bike, and/or ski erg @ easy pace
5 rounds of(1/side Turkish get-up + 5 controlled scap push-ups)
Every :90 for 12:00 (4 sets):
1st: 2 power clean singles (drop and re-set each rep)
2nd: 4-5 DB floor press @ 3010 or ring dips @ 3010
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Every :60 for 16:00 (4 sets):
1st: 5 L arm DB/KB snatches
2nd: 5 R arm DB/KB snatches
3rd: :30 L arm side plank (hand or elbow)
4th: :30 R arm side plank (hand or elbow)
+
5:00-10:00 coach-led mobility work
Post results to comments.
Run, row, Assault Bike, and/or ski erg @ easy pace
5 rounds of(1/side Turkish get-up + 5 controlled scap push-ups)
Every :90 for 15:00 (5 sets):
1st: 3 power clean singles (drop and re-set each rep)
2nd: 4-6 DB floor press, 3010
+
Every :90 for 15:00 (5 sets):
1st: 10 tough kettlebell swings
2nd: 10 fast burpees w/2-hand tough to target 4-8” above standing reach
+
5:00-10:00 coach-led mobility work
Post results to comments.
