#TBT. I know it’s “Friday”. But it’s actually Thursday, so…
Week 16 Training: 13.10.25
Warm-Up
-800m Jog @ Conversation Pace
-Standard Dynamic Warmup
-Squat Matrix
-Pushup Matrix
-7-Point Lunge Matrix Unweighted
-7-Point Lunge Matrix @ Dual 5#/2.5#
Skill
2 rounds:
1 min ME Nose & Toes Shoulder Touches
R30S
1 min ME Hollow Hold to Arch Hold
R30S
1 min ME Plank Hold on Rings & Box
R30S
1 min ME PullUp Hold with Chin Over Rings
R30S
Notes: “ME” here means that I want you to accumulate as much time as you can within the minute of PERFECT work. Your positioning and execution should all be as perfect as possible. If it starts to get sloppy, take a quick break and then get back to it.
N&T Shoulder touches: Find yourself on the wall with only the nose and toes in contact with the wall. Perform shouder touches (aka chest-facing wall-runs) for as much of the minute as possible.
Hollow / Arch Hold: Transition smoothly between the hollow position and the arch position on the ground. Hold each for a 2-3 count, and then transition back.
Plank Hold on Rings: Set up rings at the same height as a box. Perform a plank hold with feet on the box and hands in the rings. Look for external rotation of the hands in this hold — palms facing forward would be ideal. Make sure to keep the elbows locked out.
Pull-Up Hold: Set up rings to a height similar to that of a pull-up bar. Pull yourself over the bottom of the ring and hold this position (isometric pull-up hold).
Conditioning
1 min ME KB Snatch R @ 24/16
2 min ME Burpees to 45# Plate
1 min ME KB Snatch L @ 24/16
2 min ME KB Swing at 24/16
1 min ME KB Snatch R @ 24/16
2 min ME Double Unders
1 min ME KB Snatch L @ 24/16
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coachwinchester 
Skills were tough, but good. Then,
21/21/12/30/10/100/10
25, 30, 18, 35, 13, 106, 13
My shoulders outlasted my motor on this one.
25 / 30 / 21 / 40 / 13 / 120 / 13
15,20,15,50,10,50,13
Done
I was in attendance. Didn’t do a good job of counting.
21 / 20 / 18 / 24 / 12 / 80 / 12 –> 187
223, not sure of breakdown. Just moved steadily through it.
Warm Up – Done
Skill – Done
Cond.
23/33/16/45/11/167/12 – 307
26-25-22-37-15-121-14
Look who decided to join the party
“It’s Jerry’s party… How cool could it be?”
A) Done, and hard!
B) 28, 32,20,48,16,160,16. T=320
Unexpected rest day due to work. Curses. Will do my best to make this one up this weekend. Globo gym, here I come.