3 rounds as warm-up:
10m slow & low bear crawl
1/side 3-way straight-leg raise w/:01 pause @ top of each position
:30 supine plank
+
Every 2:00 for 10:00 (5 sets):
1 clean-grip deadlift w/:01 pause just below knees on way up
1 clean pull from :01 pause just below knees on way up
1 clean pull w/no pauses
+
10:00 to build to a tough hang power clean from just below the knees
+
AMRAP in 5:00:
Strict handstand push-ups OR perfect push-ups (no hand-release, chest & only chest touching floor @ bottom, full lock-out @ top, solid plank throughout
+
5:00-10:00 coach-led mobility
*assessing/testing a couple things today, keep the push-up reps perfect even if that means low total output
10:00 dynamic mobility work – coach-led
+
AMRAP in 24:00 w/a partner:
400m run
30 wall balls
20 toes-to-bar or 10/5 bar muscle-ups
*partners alternate completed movements (so partner 1 runs, then partner 2 wall balls, then partner 1 TTB, partner 2 runs, and so on…
+
easy walk cool-down or coach-led mobility
3 sets as warm-up:
:15 bent hollow hold
10 alternating toe touches from plank
5 prisoner good mornings
+
Every :60 for 15:00 (5 sets of each):
1st: 3-4 clean-grip Romanian deadlifts
2nd: 4-6 L arm DB/KB floor press
3rd: 4-6 R arm DB/KB floor press
*controlled throughout w/slow negatives – think 3011 for both movements again like last Monday
+
For reps:
3:00 of [16 T hand-release push-ups + 16 alternating DB snatches]
2:00 rest
3:00 of [8 burpees + 8 alternating DB snatches]
OR
AMRAP in 8:00:
8/side single-arm KB snatch, heavy
24′ handstand walk (12′ out & 12′ back)
+
5:00-10:00 coach-led mobility
For completion as warm-up:
10m toe walk
10m heel walk
10m walking lunges
10m bear crawl
10m crab walk
10m duck walk
:30 relaxed hang from bar
+
Every :60 for 12:00 (6 sets of each):
1st: upper gymnastics press tech
2nd: upper gymnatstics pull tech
+
Every 2:00 for 16:00 (8 sets)
200m run, 300m/250m row, 250m/200m ski, or .4/.3 mile Echo Bike @ easily sustainable aerobic effort – cut distance down if needed to allow for at least :45 rest
notes: everything smooth and relatively easy today, continue to work the same gymnastics progressions as last couple weeks, and keep the aerobic work easily sustainable across all sets
2 rounds as warm-up
:20 bent-knee hollow hold or rock
5 prisoner Kang squats
5 scap pull-ups
+
a few minutes specific prep work for the chipper, get HR & breathing elevated before starting…
+
For time w/9:00 cap:
35 pull-ups or Australian CTB or CTB pull-ups
30 goblet squats (DB or KB) – heavy enough that unbroken is highly unlikely…
25 calories – your choice bike/row/ski
+
Every :60 for 12:00 (4 sets of each)
1st: 1-2 L Turkish get-ups, light/moderate & controlled
2nd: 1-2 R Turkish get-ups
3rd: 10 light band pull-aparts
+
5:00-10:00 coach-led mobility work
3 rounds as warm-up:
1-2 wall walks
5 prisoner Kang squats
+
Every 3:00 for 9:00 (3 sets):
1 snatch-grip deadlift w/:01 pause just below knees on way up & way down
1 snatch-grip deadlift w/no pauses
1 snatch pull
:30 supine plank
+
Every :60 for 6:00 (6 sets):
1 hang power snatch
+
AMRAP in 9:00:
max unbroken strict handstand push-ups OR 5-10 DB Z presses
run to 1st pole and back or row 200m every time you come off the wall or end your Z press set
+
5:00-10:00 coach-led mobility
