long, unplugged hike – get outside!
Tag: mobility
Thursday, 09.15.16 – Sport
30:00-60:00 active recovery of choice – easy swim/bike/row/hike and/or mobility work, food prep, etc.
Post results to comments.
Tuesday, 09.13.16 – Health
Run, row, Assault Bike, and/or ski erg @ easy pace
10 alternating Turkish get-up + windmill
Every :90 for 15:00 (5 sets of each):
1st: 2 snatch-grip deadlifts, 31X1
2nd: 5-10 strict handstand push-ups or 3-4 seated on floor DB shoulder presses
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Every 5:00 for 3 even sets:
15 kettlebell swings, moderate unbroken
15 burpees
250/200m row
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5:00-10:00 coach-led mobility work – 1-2 upper & 1-2 lower pieces
Post results to comments.
Thursday, 09.08.16 – Sport
30:00-60:00 active recovery of choice – easy swim/bike/row/hike and/or mobility work, food prep, etc.
Post results to comments.
Wednesday, 09.07.16 – Health
Run, row, Assault Bike, and/or ski erg @ easy pace
2 sets of [4-6/side light DB external rotations + 4-6/side pistols (to a bench if full range w/flat foot isn’t there yet)]
Every :90 for 12:00 (4 sets of each):
1st: 8-10 alternating forward lunges (bar on back) – quality movement over load
2nd: 15m/side 1-arm Farmer’s walk
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3 rounds:
3:00 of [5 burpees + 10 pull-ups or Australian pull-ups + 5 burpees + 10 row calories]
3:00 rest
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5:00-10:00 coach-led mobility work – 2-4 movements/positions
Post results to comments.
Tuesday, 09.06.16 – Health
Run, row, Assault Bike, and/or ski erg @ easy pace
10 alternating Turkish get-up + windmill
Every :90 for 12:00 (4 sets of each):
1st: 3 snatch-grip deadlifts, 31X1
2nd: 5-10 strict handstand push-ups or 4-6 seated on floor DB shoulder presses, 21X1
+
For time & movement quality, 10:00 cap:
12 power cleans or 24 kettlebell swings*
400m run
9 power cleans or 18 kettlebell swings
300m run
6 power cleans or 12 kettlebell swings
200m run
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5:00-10:00 coach-led mobility work – 1-2 upper & 1-2 lower pieces
*select movement/loads that allow for quality reps and the first set (12 or 24) to be completed in :60-:90 – think moderate, quick singles for power cleans or heavy kettlebell swings
Post results to comments.