Run, row, Assault Bike, and/or ski erg @ easy pace
2 sets of (10 band dislocates + 10 band pull-aparts + 10 band behind-the-neck presses)
2 sets of (10 alternating side lunges + 5 scap pull-ups + 5 scap push-ups)
Every :60 for 10:00 (5 sets of each):
1st: max strict pull-ups (add weight if you know you’ll get 10+ unweighted on first set) OR 3 pull-up negatives w/:06 controlled descent
2nd: 15m DB walking lunge, light/moderate on shoulders
+
Every :60 for 15:00 (5 sets of each):
1st: :30 bottom of squat hold
2nd::30 hollow rock or hold
3rd: :30 row @ high aerobic effort (not a sprint this week)
+
5:00-10:00 coach-led mobility work
3 rounds not for time:
12/side 1-arm DB scap retractions
12/side 1-arm DB scap protractions
:30/side easy sleeper stretch
+
A. 1 squat clean from :02 pause just below knees + 1 squat clean, 6 x 1 moderate; :05 between movements, begin a set every :90
B1. Front squat, 3-3-3 building so only last set is tough; :60 rest
B2. 1-arm DB row, 3 x 4-6/side, 20X1; :30 between sides, :60 rest
+
Every :90 for 22:30 (5 sets of each):
1st: :45 L-sit or hollow hold/rock
2nd: :45 max strict pull-ups or tough Australian pull-ups
3rd: :45 row w/feet out of straps working on powerful pulls
+
Not for time:
200m 1-arm DB/KB overhead carry, heavy
Run, row, Assault Bike, and/or ski erg @ easy pace
2 rounds @ easy pace of (:10 chin-over-bar hold + 10 push-ups + 15 air squats)
A. 1&1/4 front squats, 5-5-5-5; begin a set every 3:00
+
Every :90 for 18:00 (4 sets of each):
1st: :45 L-sit or hollow hold/rock
2nd: :45 strict pull-ups or tough Australian pull-ups
3rd: :45 row w/feet out of straps
+
5:00-10:00 mobility work – coach-led
Run, row, Assault Bike, and/or ski erg @ easy pace
2 rounds @ easy pace of (5 pull-ups + 10 push-ups + 15 air squats)
Every 3:00 for 12:00 (4 sets):
4/3/2/1 front squats, 22X1 – 1st set 4, 2nd set 3… 4th is a heavy single
+
Every :90 for 18:00 (4 sets of each):
1st: :45 L-sit or hollow hold
2nd: :45 tough alternating DB rows from plank
3rd: 200m run
+
5:00-10:00 mobility work – coach-led
If planning on repeating 17.5 tomorrow, perform only light cyclical work on bike, rower, or ski erg mixed in w/mobilty & easy plank and Turkish get-up work. If not repeating, or repeating on Monday, complete the following:
3 rounds not for time:
5m bear crawl
5m crab walk
10 goblet squats
10 Russian kettlebell swings
10 alternating goblet reverse lunges
+
5 sets:
max unbroken strict pull-ups
200m sandbag on shoulder carry (not run, just walk)
:60 rest
+
3 sets:
10-20 light reverse hypers
:30 hollow hold or rock
+
gun show + ab work of choice
If planning on repeating 17.4 tomorrow, perform only light cyclical work on bike, rower, or ski erg mixed in w/mobilty & easy plank and Turkish get-up work. If not repeating, or repeating on Monday, complete the following:
3 rounds not for time:
5m bear crawl
5m crab walk
10 goblet squats
10 Russian kettlebell swings
10 alternating goblet reverse lunges
+
For completion/movement quality:
50 double-unders
10/5 muscle-ups
40 double-unders
8/4 muscle-ups
30 double-unders
6/3 muscle-ups
20 double-unders
4/2 muscle-ups
10 double-unders
2/1 muscle-up(s)
+
3 sets:
10-20 light reverse hypers
:30 hollow hold or rock
+
gun show
