Run, row, Assault Bike, and/or ski erg @ easy pace
2 sets of (10 band dislocates + 10 band pull-aparts + 10 band behind-the-neck presses)
2 sets of (:05-:10/side bottom of pistol hold + 5 scap pull-ups + :30 plank on ground)
Every :90 for 12:00 (4 sets of each):
1st: 2-3 moderate/tough thrusters – no rack, bar starts from the ground
2nd: 4-8 strict toes-to-bar or hanging knee raises
+
For time w/10:00 cap, if you complete the reps before the cap hop on bike, rower, or the ski erg and cruise nice & easy until 10:00 hits:
100 wall balls, 20/14 to 10/9
+
5:00-10:00 coach-led mobility work
A. Power clean, build quickly to a moderate single
B. Split jerk, build quickly to a moderate single
+
3 rounds for time w/5:00 cap:
13 deadlifts, up to 275/185
67 double-unders
+
3 rounds not for time:
10-15 glute-ham sit-ups
5-8/side 1-arm DB row
5-8/side 1-arm DB bench press
OR if 17.3 yesterday:
30:00 easy row, bike, ski erg
+
3 sets not for time:
15 light reverse hypers
:30 L-sit
+
20:00 mobility work of choice
If planning on repeating 17.3 tomorrow, perform only light cyclical work on bike, rower, or ski erg mixed in w/mobilty & easy plank and Turkish get-up work. If not repeating, or repeating on Monday, complete the following:
3 rounds not for time:
8 med ball over shoulder, light/moderate
:15-:30 L-sit
+
A. Power clean, 12 x 2 starting light and building to moderate; begin a set every :60
+
3-4 sets even:
50 double-unders
.5 mile Assault Bike or 30/20 row calories
5-15m handstand walk
2:00 rest
+
3 sets:
10-20 light reverse hypers
+
gun show
Run, row, Assault Bike, and/or ski erg @ easy pace
2 sets of (10 band dislocates + 10 band pull-aparts + 10 band behind-the-neck presses)
2 sets of (:05-:10/side bottom of pistol hold + 5 scap pull-ups + :30 plank on ground)
A. Front squats, 5-5-5 all moderate/tough; begin a set every 3:00
+
15:00 @ 70-80% effort – nice and steady:
5 strict pull-ups
10 wall balls @ 20/14 to 10/9 or 10 KB goblet squats
15 hard pulls on the rower – don’t worry about spm/calories/meters, just generating power
+
5:00 coach-led mobility work
A. Power snatch, build quickly to a single @ 80% max – nothing above!
+
Every :60 for 15:00 (5 sets of each):
1st: 3 touch-and-go power clean & jerks, moderate up to 185/125
2nd: 30-60 double-unders
3rd: :30 row, bike, or ski erg @ 90% aerobic effort
+
3 rounds not for time:
15 reverse hypers
6-8 DB bench press, 11X1
6-8 DB bent-over rows
OR if 17.2 yesterday:
For time(s):
75 row calories
4:00 rest
60 row calories
3:00 rest
45 row calories
2:00 rest
30 row calories
:60 rest
15 row calories
+
3 sets not for time:
15 light reverse hypers
:30/side plank
+
10:00-20:00 mobility work of choice
