long, unplugged hike – enjoy the cold air!
Tag: mobility
Thursday, 11.17.16 – Sport
30:00-60:00 active recovery work of choice
Post work & results to comments.
Wednesday, 11.16.16 – Health
Run, row, Assault Bike, and/or ski erg @ easy pace
2 sets of (15 band pull-aparts + 4-6/side pistols or shrimp squats)
Every :90 for 12:00 (4 sets of each):
1st: 3 squat clean singles, light if tech work is needed, moderate/tough if reps are crisp
2nd: max strict supinated pull-ups or max supinated chin-over-bar hold
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AMRAP in 8:00:
8 tough DB renegade rows (1 = 1 push-up + 1/side DB row from plank)
16 air squats
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5:00-10:00 coach-led mobility work – 2-4 movements/positions
Post results to comments.
Tuesday, 11.15.16 – Health
Run, row, Assault Bike, and/or ski erg @ easy pace
10 alternating Turkish get-up + windmill
A. Clean-grip deadlift, 12 x 3 @ same weight as last week (50-60% of prior week’s tough single), 11X1; begin a set every :60
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Every 2:00 for 12:00 (3 sets of each):
1st: 1-5 wall walks + 20 moderate unbroken Russian kettlebell swings
2nd: 250m row or 200m run or .4 mile Assault Bike @ high effort
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5:00-10:00 coach-led mobility work – 1-2 upper & 1-2 lower pieces
Post results to comments.
Thursday, 11.10.16 – Sport
30:00-60:00 easy aerobic work or mobility of choice
Tuesday, 11.08.16 – Health
Run, row, Assault Bike, and/or ski erg @ easy pace
10 alternating Turkish get-up + windmill
A. Clean-grip deadlift, 8 x 3 @ 50-60% of last week’s heavy single (should feel light & fast throughout), 11X1; begin a set every :90
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Every :60 for 15:00 (5 sets of each):
1st: 1-5 wall walks (should take roughly :30 to complete) or :30 front leaning rest on ground
2nd: 10 tough but unbroken kettlebell swings
3rd: :30 double-unders
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5:00-10:00 coach-led mobility work – 1-2 upper & 1-2 lower pieces
Post results to comments.