17.08.03

AM:
5k run @ 80-85%
*Not max effort.

PM:
A. Squat snatch
5×2; Rest 2 min
*Reset between each rep.
**No heavier than 150.

B. “Regional Nate”
10 rounds:
4 strict muscle-ups
7 strict handstand push-ups
6/arm KB snatches (70/53)
*20 min cap.

C. 3 rounds:
30s hold in bottom of ring push-up
-Rest 30s
30s hold in ring push-up w/ right arm extended
-Rest 30s
30s hold in ring push-up w/ left arm extended
-Rest 30s
30s FLR on rings in external rotation
-Rest as needed

17.08.02

20 min @ 70%:
.5 miles assault bike
50′ bear crawl
30 single-unders
+
(Rest as needed)
+
2000m row
*Go for it if it feels good.

17.08.01

AM:
3 sets:
2000m row
-Rest 2-3 min
*Gradually speed up to a moderately tough pace for meters 800-1200 then gradually slow down.

PM:
A. 5-10 min practice change of direction
*Practice jumping into it, taking stutter steps, etc.
**https://www.youtube.com/watch?v=jaTNNdUt52w

B. Deadlift
5×2; Build by 10# per set; Rest 2:30
*Reset each rep. Good positions.
**Shoot for heavier than last week.

C. EMOTM 5:
2 back squats @ 88%

D1. Double overhand deadlift, no hook grip – 2” platform
3×6; 30×0 tempo; Reset each rep; Rest 30s
D2. Safety bar good mornings
3×12; 20×0 tempo; Rest 30s
D3. Banded good mornings
3x60s; 2020 tempo; Rest 2- 3 min

E. 10 min:
40s body saw in rings
40s suitcase hold, right
40s suitcase hold, left
*Don’t let torso twist on suitcase hold.