Run, row, Assault Bike, and/or ski erg @ easy pace
2 sets easy of [45′ forward bear crawl + 45′ reverse bear crawl + 10 deadbugs]
A few minutes of dead hang-to-inverted, front lever, or skin-the-cat practice/tech work
A. 1 snatch-grip deadlift + 1 hang snatch (squat if possible, otherwise power), 6 x 1 moderate/tough; begin a set every :90
B. Pull-up variation (strict, kipping, CTB, etc.), 1 set every :60 for 5 sets – select reps that are sustainable across all sets, most will be working w/25-50% of their max unbroken set
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For time – short & sweet, warm-up thoroughly and push both the thrusters & run:
30 barbell or DB thrusters, light/moderate up to 95/65 barbell or 35/25 DBs
400m run
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3 rounds not for time:
10 weighted Russian twists on ground (L is 1, R is 2, back to L is 3, and so on…)
:30 Sorenesen hold
Post results to comments.
AM:
36:30 Stationary Bike @ easy pace
PM:
A. Squat snatch, build to a tough single
B1. Back squat w/chains, 3-3-3 building so only last set is tough; :60 rest
B2. Strict weighted ring pull-ups, 3 x 2-3, 21X0; :60 rest
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3 rounds for time:
12 thrusters, 115
6 bar muscle-ups
3 stone-to-shoulders, 145
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3 rounds not for time:
10 glute-ham sit-ups
10 abwheel rollouts
30m/side 1-arm Farmer’s walk, 100
AM:
Complete @ Liberty Mutual
PM:
A. Built to 225 (failed 245 x 3)
B1. 255, 265, 265
B2. 35(3), 35(3), 35(3)
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5:40
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Complete
A. Snatch-grip deadlift, build quickly to a moderate single
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10 rounds easy:
1 strict(-ish) muscle-up
5 wall balls, 30 to 10′
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log carry to the train tracks and back
A. 255
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complete
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complete
Friday, 07.22.16 – Training
A. 95lb all the way through, working on technique (grip limited with bad rip from Wednesday training)
B. Strict PUs (5×5)
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3:32 (85lb) – 10, 10, 5, 5 on the thrusters, pushed the run pretty hard
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Complete