long, unplugged hike/swim/row/bike and/or 30:00-60:00 focused mobility work of choice
Training
Thursday, 06.29.17 – Health
2 sets easy of (10 DB Cuban presses + 5m bear crawl + 5m crab walk + 5m inch worm + 5m duck walk)
10:00 coach-led gymnastics practice – kipping variations, pistol balancing, handstand walking, etc.
+
A. Clean & jerk OR snatch, 10 x 1 moderate (60-70% of max) – no misses; begin a rep every :60
+
Not for time:
800m light/moderate sled drag
OR
3 sets @ 90% aerobic – easily sustainable:
400m run
2:00 rest
+
5:00-10:00 mobility work – coach-led
Post work & results to comments.
Wednesday, 06.28.17 – Health
Run, row, Assault Bike, and/or ski erg @ easy pace
2 sets of (10 band dislocates + 10 band pull-aparts + 10 band behind-the-neck presses)
2 sets of (10 alternating side lunges + 5 scap pull-ups + 5 scap push-ups)
Every :60 for 10:00 (5 sets of each):
1st: max strict pull-ups (add weight if you know you’ll get 10+ unweighted on first set) OR 3 pull-up negatives w/:05 controlled descent
2nd: 30m heavy double DB/KB overhead carry or :30 handstand hold or tripod headstand
+
Every :60 for 10:00 (5 sets of each):
1st: 15m DB walking lunge, light/moderate
2nd: :30 row/ski/bike @ 90% aerobic effort (NOT a sprint this week)
+
For time – your choice:
500m row OR 400m ski erg OR .5 mile Assault Bike
+
5:00-10:00 coach-led mobility work
Post results to comments.
Wednesday, 06.28.17 – Sport
2 rounds as easy warm-up:
:10 top of dip hold
:10 middle of dip hold
:10 bottom of dip hold
:10 chin-over-bar hold
:10 bent-arm hang
:10 passive hang
2:00 easy row, Bike, or ski erg
+
10:00 ring muscle-up practice/tech work – strict if possible, kip/jumping/banded as needed, turn into an easy EMOM if proficient
+
A1. Weighted strict CTB pull-ups, 2-2-1-1, 21X0; :90 rest
A2. Behind-the-neck shoulder press, 2-2-1-1, 3112; :90 rest
+
Every :60 for 20:00 (10 sets of each):
1st: 3 squat clean singles, begin moderate and make 2-3 jumps throughout, reps must be completed in under :20 each round
2nd: 4-6 strict toes-to-bar or toes-to-rings, if these are easy then slow them down
+
3 sets:
30m med ball bear hug carry
5-10 ab wheel rollouts
:60 rest
Post results to comments.
Tuesday, 06.27.17 – Health
Run, row, Assault Bike, and/or ski erg @ easy pace
3 rounds of(1/side Turkish get-up + :30 plank + :60 row/bike/ski easy)
A. Single-leg Romanian deadlifts, 3 x 5-6/side, 2111 – priority is position, not absolute load, ensure the movement is a hip hinge rather than a rounding of the back or deep knee bend; :90 between sides
B. Shoulder press, 3-3-3, 21X1; begin a set every 2:00
+
3 sets for max burpee reps:
3:00 of [300m run + 15 Russian kettlebell swings + max burpees in remaining time]
:60 rest
+
5:00-10:00 coach-led mobility work
Post results to comments.
Tuesday, 06.27.17 – Sport
3 rounds not for time:
12 DB Cuban presses
12 band pull-aparts
12 band passthroughs
12 behind-the-neck band presses
+
A. Standing broad jump, 5 x 1 increasing effort each rep so only the last is near full effort; begin a rep every :60
B. Clean pull, 6 x 1 @ 100-103% clean max; begin a rep every :90
C. Halting clean-grip deadlift, build to a tough single w/:02 pause just below knees on way up & down
+
5 sets:
500m row – :01 faster than last week’s sets
2:00 walk rest
+
3 sets:
7-10 tough reverse hypers
:30 weighted Sorensen hold
:90 rest
Post results to comments.