HEY MAN IS THIS THE ARCVHICE

Saturday, 10.01.16 – Sport

10:00 jump rope & freestanding handstand hold practice – keep hands within a 4′ x 6’ mat
+
For 10:00, your choice squat or power, use 1 bar and select weights within the range that you can adjust easily/quickly minute-to-minute:
Evens: 1 snatch, 80-90% 1RM
Odds: 1 clean, 80-90% 1RM
+
AMRAP in 20:00 w/a partner, trade off as desired by only 1 partner works at a time:
800m run
40 kettlebell swings
40 burpees
+
optional:
bis,tris, & abs
sandbag carry
400m sled drag, moderate

Post results to comments.

Monday, 09.19.16 – Health

Run, row, Assault Bike, and/or ski erg @ easy pace
2 sets easy of [:10-:30 2-arm passive hang from bar + 1-3 forward rolls]

Every :90 for 15:00 (5 sets of each):
1st: front squats, 20X1 – first 2 sets are doubles, last 3 singles building to a heavy rep
2nd: :45 jump rope technique work
+
3 rounds for time:
300m run
30 air squats
+
3 sets not for time:
10-20 hip extensions or light reverse hypers
:10-:30 nose-to-wall or tripod hold

Post results to comments.

Monday, 09.12.16 – Health

Run, row, Assault Bike, and/or ski erg @ easy pace
2 sets easy of [:10-:30 2-arm passive hang from bar + 1-3 forward rolls]

Every :90 for 15:00 (5 sets of each):
1st: 2-3 front squats, 20X1
2nd: :45 double-under technique work
+
For reps/time
8 sets of (:20 perfect air squats + :10 rest)
2:00 rest
600m run
+
3 sets not for time:
10-20 hip extensions or light reverse hypers
:10-:30 nose-to-wall or tripod hold

Post results to comments.

Thursday, 09.08.16 – Health

Run, row, Assault Bike, and/or ski erg @ easy pace
Dynamic hip & shoulder mobility – coach’s choice
2 sets easy of [5/side light/moderate kettlebell snatch + :30 bottom of goblet squat hold]

A. Make-up strength work from Mon-Wed or weightlifting tech work, 15:00 to work on snatch, clean, or jerk positions – nothing above 65% max
B. Prowler/sled fun or make-up conditioning work if not in tomorrow

Post results to comments.