10:00 jump rope (doubles and triples) and freestanding handstand hold practice – keep hands within a 4′ x 6’ mat
+
A. 1 power snatch + 2-3 touch-and-go power cleans (at same weight you snatched), 6 x 1 tough (based on snatch); begin a set every :90
B. 1 clean-grip deadlift + 1 clean high pull, 5 x 1 @ clean max; :10 between movements, begin a set every 2:00
+
For time w/a partner, split all work as desired w/only 1 partner working at a time:
1000m row or 800m run
50 sand bag or med ball squats
50 toes-to-bar or partner anchored sit-ups w/hands at temples throughout
800m run or 800m run (whichever you didn’t do first)
50 sand bag or med ball squats
50 toes-to-bar or partner anchored sit-ups w/hands at temples throughout
+
optional:
400m sled drag, moderate
10:00 jump rope (doubles and triples) and freestanding handstand hold practice – keep hands within a 4′ x 6’ mat
+
A. Power clean, build to a heavy single
B. 1 clean-grip deadlift (no pause this week) + 1 clean high pull, 5 x 1 starting @ best load in A and adding each set if things are crisp; :10 between each rep, begin a set every 2:00
+
3 rounds for time w/a partner, split all work as desired w/only 1 partner working at a time:
20 alternating DB snatches or sandbag/medball to shoulders (don’t drop the bags!)
30 burpees
800m run
+
bis, tris, and abs
Run, row, Assault Bike, and/or ski erg @ easy pace
10 alternating Turkish get-up + windmill
On a running 27:00 clock:
Every :90 for 6 sets:
3 power cleans, moderate/tough
+
Every 3:00 for 3 sets:
:30 push-ups or rings dips (if very efficient) + 200m run
+
Every 3:00 for 3 sets:
:30 kettlebell swings + 200m run
+
5:00-10:00 coach-led mobility work – 1-2 upper & 1-2 lower pieces
10:00 jump rope (doubles and triples) and freestanding handstand hold practice – keep hands within a 4′ x 6’ mat
+
A. Power clean, build to a tough touch-and-go double
B. 1 clean-grip deadlift (no pause this week) + 1 clean high pull, 4 x 1 starting @ best load in A and adding each set; :05 between each rep, begin a set every 2:30
+
3 rounds for time w/a partner, trade off as needed but only 1 partner works at a time:
60 wall balls
60 row calories
+
Optional:
Abs, bis, & tris of choice – include 20-50 strict pull-ups or toes-to-bar if hands are good
Run, row, Assault Bike, and/or ski erg @ easy pace
10 alternating Turkish get-up + windmill
A. 1 power clean + 1 hang power clean, 1 moderate every :60 for 8 sets or 8:00 to build to a tough set if feeling good
+
Every 3:00 for 5 sets:
10 push-ups or rings dips (if very efficient)
10 kettlebell swings, tough unbroken
200m run
+
5:00-10:00 coach-led mobility work – 1-2 upper & 1-2 lower pieces
