long, unplugged hike in the sun or swim/bike/row easy or 30:00-60:00 easy recovery work of choice
Tag: mobility
Saturday, 07.22.17 – Health
Run, row, Assault Bike, and/or ski erg @ easy pace
Dynamic mobility work – coach-led
For time in teams of 3, w/only 1 person working at a time (work HARD, recover, repeat…):
150 row calories
150 burpees
1500m run
+
5:00-10:00 coach-led mobility
Post result to comments.
Friday, 07.21.17 – Health
Run, row, Assault Bike, and/or ski erg @ easy pace
2 sets easy of (10 bird dogs + 10 dead bugs + :10 2-arm passive hang from bar + 10 wall balls w/:01 hold @ bottom)
A. Front squats, 8 x 3 moderate (55-65% of max), 10X1 – emphasis on speed coming out of the hole; begin a set every :60
+
3 rounds for reps:
:60 strict pull-ups, can use minimal band assistance today OR opt for accumulating supinated chin-over-bar hold in the :60
:60 rest
+
AMRAP in 7:00:
Double-unders, begin every minute (including the first) with 7 heavy DB thrusters
+
5:00-10:00 coach-led mobility
Post results to comments.
Thursday, 07.20.17 – Sport
30:00-60:00 active recovery work of choice – no eccentrics, hike/bike/swim/row + static holds or carries preferred
Tuesday, 07.18.17 – Health
3 rounds as warm-up:
1/side Turkish get-up
:30 plank on forearms
:60 row/bike/ski easy or 200m run
+
A. Back squat, 3 x 3-5, 20X1; begin a set every 3:00
B. Australian CTB pull-ups, 5-5-5, 20X2 – set up bar at a height that makes 5 perfect-tempo reps challenging (lower = tougher), ensure that chest is held tightly to the bar @ the top; begin a set every 2:00
+
3 rounds for time:
300m run
21 wall balls
12 toes-to-bar
+
5:00-10:00 coach-led mobility work
Post results to comments.
Sunday, 07.16.17 – Health & Sport
long, unplugged hike and/or yoga and/or 30:00-60:00 mobility work of choice