2 rounds as warm-up of [3 overhead squats w/light band @ 311 + :05 chin-over-bar hold + :05 hang from bar w/elbows @ 90 degrees + :05 dead hang + 200m jog or row or bike or ski erg]
Every :90 for 12:00 (4 sets of each):
1st: 2 clean-grip deadlifts w/pause just below knees on way up (shins vertical!) and :03 descent
2nd: 4-7 DB shoulder press (note that it’s not a push press like last couple weeks)
+
4 rounds for time w/10:00 cap:
30 double-unders or 60 single-unders
15 alternating DB snatches – select a weight that allows you to move smoothly for at least the first 2 rounds, no heavier than 55/35
+
5:00-10:00 mobility work – coach-led
Run, row, Assault Bike, and/or ski erg @ easy pace
3 sets easy of (10 bird dogs + 10 dead bugs + :10 2-arm passive hang from bar)
Every :60 for 15:00 (5 sets of each) – same set-up as last 2 weeks:
1st: 1 power clean, start moderate & build to a tough rep
2nd: 3-6 strict handstand push-ups (add deficit if 6 is relatively easy) or seated DB shoulder presses, 21X1
3rd: 3-5/side 1-arm DB rows, heavy
+
For time:
400m heavy Farmer’s walk, perform 10 air squats every time you stop
+
5:00-10:00 coach-led mobility
3 rounds not for time, all light loads/resistance:
12 incline DB scap retractions
12 Trap 3
12/side band internal rotations
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A. 3-position hang squat snatch (1 high + 1 above knees + 1 below knees), 6 x 1 light/moderate; begin a set every :90
B. Back squat, 3 x 3-5, 42X1; 3:00 rest
C1. Strict weighted pull-ups, 3 x 2-4, 21X0 – sub max up to :30 supinated chin-over-bar hold if at least 3 strict reps is not achievable; :60 rest
C2. Seated on floor DB shoulder press, 3 x 5-6, 21X1; :60 rest
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For time:
500m row – post results in the comments section!
+
3 rounds not for time:
15 light reverse hypers
:30 hollow rock
3 rounds not for time, all light loads/resistance:
12 incline DB scap retractions
12 Trap 3
12/side band internal rotations
+
A. High hang squat snatch, 12 x 1 light/moderate; begin a rep every :30
B. Back squat, 3 x 5-6, 42X1; 3:00 rest
C1. Strict weighted pull-ups, 3 x 3-6, 21X0 – sub max up to :30 supinated chin-over-bar hold if at least 3 strict reps is not achievable; :60 rest
C2. Seated on floor DB shoulder press, 3 x 6-8, 21X1; :60 rest
+
5 sets:
:60 row easy w/no straps
:30 rest
:60 front leaning rest on ground
:30 rest
Run, row, Assault Bike, and/or ski erg @ easy pace
3 sets easy of (10 bird dogs + 10 dead bugs + :10 2-arm passive hang from bar)
Every :90 for 12:00 (4 sets of each)
1st: 2 back squats starting moderate and building to tough
2nd: 3-5 DB shoulder press, 21X1
+
For reps:
5:00 muscle-ups or strict pull-ups
:60 rest
3:00 wall balls
:60 rest
:60 double-unders
+
5:00-10:00 coach-led mobility
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
Run, row, Assault Bike, and/or ski erg @ easy pace
3 sets easy of (10 bird dogs + 10 dead bugs + :10 2-arm passive hang from bar)
Every :90 for 12:00 (4 sets of each)
1st: 3 back squats starting moderate and building to tough
2nd: 3-6 DB shoulder press, 21X1
+
3 rounds for time:
75/50/25 double-unders or single-unders – select a rep number that is do-able in :60
15 kettlebell swings, unbroken but not to exceed 70/53
15 burpees
+
5:00-10:00 coach-led mobility
