Thursday
Baseline
Ankle mobility
Shoulder mobility
30 sec each x 3
Pushup to Down dog
Stick DL
OHSQ with PVC
Plank
Pullup drills
Practice
10-8-6-4-2
HSPU
Pullups
10-8-6-4-2
Snatches*
Pistols*
*Rep numbers are total- both sides combined. Weights should be heavy! Rest as needed.
Tabata
H2H KB swings
Durability
4x
*max effort Toe To Bar (no kipping)
*Perform as many quality reps as you can without stopping. Modify to pike ups with feet on roller, or to v-ups.
Stretching