long, unplugged hike and/or 30:00-60:00 mobility work of choice
Tag: mobility
Wednesday, 04.26.17 – Health
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 (:05-:10/side bottom of pistol hold + 5 scap pull-ups + :30 plank on ground)
Every 3:00 for 4 sets:
15m (5m overhead + 5m @ shoulders + 5m @ sides) DB walking lunges as heavy as possible unbroken
+
For time w/12:00 cap:
50 toes-to-bar, 10 air squat + 20 double-unders for every break
OR
Every :60 for 12:00 (4 sets of each):
1st: :30 max toes-to-bar or sit-ups
2nd: :30 max air squats
3rd: :30 max double-unders
+
5:00-10:00 coach-led mobility work
Post results to comments.
Tuesday, 04.25.17 – Health
Run, row, Assault Bike, and/or ski erg @ easy pace
3 rounds of(1/side Turkish get-up + 10 controlled scap push-ups)
Every :90 for 15:00 (5 sets of each):
1st: 3-3-3-3-3 snatch-grip deadlifts, 31X1
2nd: :30 nose-to-wall hold – if these were easy last week you can play w/alternating shoulder taps
+
5 rounds for time w/10:00 cap:
200m run
10 alternating DB snatches, moderate
+
5:00-10:00 coach-led mobility work
Post results to comments.
Saturday, 04.22.17 – Health
Run, row, Assault Bike, and/or ski erg @ easy pace
Dynamic mobility work – coach-led
21-15-9 for time w/a partner – P1 complete 21 squats, P2 21 squats, P1 21 burpees, P2 21 burpees, P1 21 pull-ups, P2 21 pull-ups, P1 21 sit-ups, P2 21 sit-ups, P1 15 squats, P2 15 squats, and so on…:
DB/KB goblet squats, heavy!
Pull-ups or Australian pull-ups
Burpees
Sit-ups
+
5:00-10:00 coach-led mobility
Post result to comments.
Friday, 04.21.17 – Health
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 15:00 (5 sets of each):
1st: 1 power clean + 1 hang power clean + 1 shoulder-to-overhead (press, push press, jerk)
2nd: :30 max double-unders
+
Every :60 for 10:00 (5 sets of each):
1st: :30 box jump w/step-downs
2nd: :30 strict handstand push-ups, strict dips, or perfect push-ups
+
5:00-10:00 coach-led mobility
Post results to comments.
Wednesday, 04.19.17 – Health
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 (:05-:10/side bottom of pistol hold + 5 scap pull-ups + :30 plank on ground)
Every 3:00 for 15:00 (5 sets):
1 strict weighted pull-up or max chin-over-bar hold up to :30
6 alternating barbell front rack reverse lunges (bar starts on the ground), moderate & controlled (should be a bit heavier than last week)
+
3 rounds for time w/a 12:00 cap:
300m run
20 wall balls
10 toes-to-bar
+
5:00-10:00 coach-led mobility work
Post results to comments.