HEY MAN IS THIS THE ARCVHICE
3 sets as easy warm-up:
200m easy jog
30m med ball bear hug carry
10 light KB goblet alternating side lunges
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10:00 ring muscle-up & pistol practice – everything non-fatigue, alternate movements w/rest between, work on efficient kipping and solid bottom position of pistol
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A. Clean thruster, build to a light touch-and-go 5, moderate touch-and-go 3, and heavy single
B. Bent-over DB row (both together, slight bend in knees, BIG hinge @ the hips, and high elbows @ the top hold), 3 x 6-8, 20X2; 2:00 rest
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3 sets even, emphasis on quality movement throughout:
18 Assault Bike calories
15 wall balls, 30/20 to 10/9
12 CTB pull-ups
9 ring push-ups, 2011 or strict handstand push-ups
2:00 walk rest
Post results to comments.
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: 1 clean-grip deadlift + 1 clean high pull + 1 power clean
2nd: :30 strict upper pressing of choice (push-ups, ring push-ups, ring or bar dips, handstand push-ups), 20X1
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Every 3:00 for 3 sets – rest remaining of each 3:00 window:
15 tough Russian kettlebell swings or 10 power cleans (if proficient) up to 115/75
15 burpees
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5:00-10:00 coach-led mobility work
Post results to comments.
A. Strict muscle-up, front lever, or dead hang to inverted, 10:00 practice/progressions
B. Power clean & split jerk, build to a moderate/tough single for the day – not a true max
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For time:
21 strict handstand push-ups or perfect ring push-ups
500m row
15 strict handstand push-ups
500m row
9 strict handstand push-ups
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3 rounds not for time:
50 double-unders
30 band good mornings
10 strict toes-to-bar
Post results to comments.
