3 rounds not for time:
15′ forward bear crawl
15′ backward bear crawl
10 deadbugs w/hands pressed into wall
+
A. Power snatch, build quickly to a moderate/crisp touch-and-go 5 – stop before things fall apart
B. Halting snatch-grip deadlift clusters (pause just off ground & just below knees on way up and down), 3 x 1.1.1 starting @ best load in A and building to heavy from there; :10 between singles, 2:00 rest
+
AMRAP in 20:00 w/a partner – only 1 working at a time, break up all runs & reps as desired:
400m run
30 kettlebell swings
20 toes-to-bar
+
bis & tris, baby!
Training
Friday, 04.15.16 – Health
10:00 as warm-up:
Run, row, Assault Bike, and/or ski erg @ easy pace
2 sets easy of [15′ forward bear crawl + 15′ reverse bear crawl]
A1. 1 halting snatch-grip deadlift (pause just below knees on way up & down to ensure shoulders in front of the bar & vertical shins) + 1 snatch pull, 3 x 1, :10 between movements, :60 rest
A2. DB bench press, 3 x 3-6, 21X1; :60 rest
+
AMRAP in 10:00:
20 row calories
15 wall balls
10 burpees
+
Not for time:
4:00 front leaning rest accumulation – goal is unbroken, but break and rest as needed to ensure solid positions throughout
Post results to comments.
Friday, 04.15.16 – Sport
A. Front squat, build to a heavy triple, 22X1
B. Squat clean, 12 x 1 starting @ 65% max and build a bit from there if things are crisp; begin a rep every :30
C. Muscle-ups or dead hang to inverted, 5:00-8:00 practice/tech work – all crisp reps, no misses,
+
4 sets:
:60 strict pull-ups or very challenging ring rows
:60 rest
:60 strict handstand push-ups or 6-8 seated on floor DB shoulder press, 21X1
:60 rest
+
3 rounds for time:
12 alternating front rack lunges, heavy
500m row or 350m ski erg or 30/20 Assault Bike calories
Post results to comments.
Friday, 04.15.16 – Training
10:00 as warm-up:
Run, row, Assault Bike, and/or ski erg @ easy pace
2 sets easy of [15′ forward bear crawl + 15′ reverse bear crawl]
A1. 1 halting snatch-grip deadlift (pause just below knees on way up & down to ensure shoulders in front of the bar & vertical shins) + 1 snatch pull, 3 x 1, :10 between movements, :60 rest
A2. DB bench press, 3 x 3-6, 21X1; :60 rest
+
AMRAP in 10:00:
20 row calories
15 wall balls
10 burpees
+
Not for time:
4:00 front leaning rest accumulation – goal is unbroken, but break and rest as needed to ensure solid positions throughout
Post results to comments.
Thursday, 04.14.16 – Health
15:00 as warm-up:
Run, row, Assault Bike, and/or ski erg @ easy pace
Dynamic hip & shoulder mobility – coach’s choice
2 sets easy of [10 light/moderate kettlebell swings + :30 bottom of goblet squat hold]
A. Make-up strength work from Mon-Wed
+
3-5 rounds easy:
:60 bike, row, or ski erg
:60 front leaning rest
:60 bike, row, or ski erg
3 dead hang to inverted or :30 passive hang from bar
:60 bike, row, or ski erg
:60 single-unders
Post results to comments.
Thursday, 04.14.16 – Sport
60:00 easy recovery work – mobility and/or long, unplugged hike preferred
Post results to comments.