HEY MAN IS THIS THE ARCVHICE

Friday, 09.02.16 – Health

Run, row, Assault Bike, and/or ski erg @ easy pace
3 sets easy of (10 bird dogs + 10 dead bugs)
Thruster review/practice

A. Squat clean + front squat OR squat snatch + overhead squat (whichever you did not do last week), 1 moderate every :60 for 8 sets or 8:00 to build to a challenging set if the movement is smooth
B. Pull-up variations (whichever you’ve been working on), 1 x max reps
+
For time w/8:00 cap:
30 toes-to-bar
400m run
30 thrusters, 75/45 (sub light DBs if front rack limits movement/intensity
+
3 rounds not for time:
:30/side plank
10 supermans w/pause @ top

Post results to comments.

Friday, 09.01.16 – Sport

A. Strict muscle-up, front lever, or dead hang to inverted, 10:00 practice/progressions
B. Front squat, build quickly to a tough (not max) single
+
20 rounds for time w/8:00 cap:
5 unbroken CTB pull-ups
+
rest as needed
+
For time:
45 glute-ham sit-ups
400m run
35 thrusters, 95/65
+
3 rounds not for time:
7-10 moderate reverse hypers
15m/side 1-arm Farmer’s walk, up to 100/70

Post results to comments.

Wednesday, 08.31.16 – 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)
5:00 double-under practice

Every :90 for 12:00 (4 sets of each):
1st: 8-10 alternating reverse lunges (bar on back)
2nd: :30-:45 front leaning rest on ground
+
Every :90 for 12:00 (4 sets of each):
1st: 60m (2 x down & back the rig) Farmer’s walk, as heavy as possible
2nd: 200m run hard
+
5:00-10:00 coach-led mobility work – 2-4 movements/positions

Post results to comments.

Tuesday, 08.30.16 – Sport

A. Split jerk from blocks, 10:00 to build to a tough single for the day
B. Clean-grip deadlift, 8 x 3 @ 103-105% clean max, 11X1; begin a set every :60
+
5 sets even:
5 tough touch-and-go power cleans – you pick the weight
10 ring dips (open w/strict each round before switching over to kipping)
200m run hard
easy jog or walk back
+
Crossover Symmetry recovery

Post results to comments.

Saturday, 08.27.16 – Sport

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

Post results to comments.

Saturday, 08.27.16 – Health

Run, row, Assault Bike, and/or ski erg @ easy pace
Dynamic mobility work – coach-led

For time w/a partner, split all work as desired w/only 1 partner working at a time:
1000m row
50 sand bag or med ball squats
50 toes-to-bar or partner anchored sit-ups w/hands at temples throughout
800m run
50 sand bag or med ball squats
50 toes-to-bar or partner anchored sit-ups w/hands at temples throughout
+
Optional:
Abs, bis, & tris of choice

Post result to comments.