long, unplugged hike and/or swim/walk/bike
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20:00-30:00 mobility work of choice
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food prep!
Tag: walk
Friday, 02.17.17 – Sport
A. Thruster or front squat (your choice), build quickly to a moderate single w/no grinding out of the hole
B. Muscle-ups, 6 x 1-5 unbroken – same number each set; begin a set every :45
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For time:
21-15-9 of [thrusters @ 95/65 + pull-ups]
1600m run
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5:00-10:00 easy walk or bike cool-down
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ab/low back work of choice – keep total reps low today
Post results to comments.
SCHEDULE NOTICE: tomorrow, 02.18.17, we will only be having a single class @ 0900, after which the gym will be closed to everyone not registered for the MovNat Workshop (info @ https://www.movnat.com/shop/1-day-elements-workshop-cincinnati-oh/) held from 1000-1600
Thursday, 02.16.17 – Sport
30:00-60:00 easy aerobic work of choice (limit to bike/swim/row/hike, no run) and/or 30:00-60:00 mobility work
SCHEDULE NOTICE: this Saturday, 02.18.17, we will only be having a single class @ 0900, after which the gym will be closed to everyone not registered for the MovNat Workshop (info @ https://www.movnat.com/shop/1-day-elements-workshop-cincinnati-oh/) we’re hosting from 1000-1600
Tuesday, 08.23.16 – Sport
A. Split jerk from blocks, 12:00 tech work @ moderate/heavy loads
B. Clean-grip deadlift, 6 x 3 @ 103-105% clean max, 11X1; begin a set every :60
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4 sets even:
12 ring dips (open w/strict each round before switching over to kipping)
100m run hard
walk back
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4 sets:
6 hang power clean, moderate but unbroken up to 205/145
100m run hard
walk back
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Crossover Symmetry recovery
Post results to comments.