• Tuesday, 01.28.20

    Teammate Tuesday

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    CAP60

    A. Snatch – (block or hang) building on prior week – 3rm

    <18 min

    B. 600m Row + 18 burpees over the rower ;

    Rest :60 min x 5-6 rds

    +

    15 banded face pulls

    :15 ring support hold

    1 min sorenson Hold

    X 4 rds through

    ///

    ///

    Complete: (2sessions)

    Weightlifting:

    A. Snatch – (block or hang) building on prior week – 3rm + 1×3@90%

    B. Snatch Grip DL 1″ deficit x 2 reps no hook; @103% snatch x 3 sets

    C. RDL 3×10 ; at 5# over last weeks final set

    ///

    Conditioning:

    A. 600m Row + 18 burpees over the rower ;

    Rest :60 min x 6 rds

    B. Emom x 10

    Minute 1: 10 / 8 cal bike + 5 Heavy hang power cleans (athlete specific)

    Minute 2: 5 box jump overs (no rebound) 30/24 + 7-10 t2b

    C. Air runner

    2 min @80%

    1 min walk

    X 5

    ///

    becomplete:

    1. 10 min of hand eye woke. Basketball , tennis ball off wall, football pass catch etc

    2. 4x through

    15 banded face pulls

    :15 ring support hold

    1 min sorenson Hold

    3. Single arm OH box step ups x 10 reps each side x 3 sets each side

    4. 4 rds

    :20-:30 bridge hold

    1 min weighted plank

    5. Crossover symmetry

  • Monday, 01.27.20

    RIP to one of the 🐐’s

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    CAP60:

    A. Back Squat – 5RM + 1×5 @90%

    B. β€œGigi & Mamba”

    AMRAP 13

    2 rope climbs to 15’

    8 clean and jerks 185/123

    24 goblet squats 53/35

    41 double unders

    ⁃ 13 : Gianna β€œGigi” Bryant, 13 years old

    ⁃ 2 : Gianna’s basketball jersey #

    ⁃ 8 : Kobes original # entering the NBA

    ⁃ 24 : Kobes number change in 2006 (both numbers retired in the Staples Center)

    ⁃ 41 : Kobe Bryant, RIP 1978-2020

    Modifications:

    Clean and Jerk Weight β€”-> 155/108 – 135/93

    Goblet Squats β€”β€”β€”β€”β€”> 35/20β€”β€”β€”> Air Squats

    Single Unders

    +

    C1. DB SA Row x 6-8 reps each side

    C2. Banded Lat Pull downs x 10-12 reps

    C3. 1 min Weighted Plank Hold

    x 5 sets

    ///

    Complete:

    Weightlifting:

    A. Back Squat – 5RM + 1×5 @90%

    B. Push Press – 5RM + 1×5@90%

    C. DB Bench Press – (semi supinated grip) 6 x 6 reps ; rest :60-:90 between sets @31X1

    D. Bent over Barbell Row – 5×5 to 5RM + 1×5@90%

    * This is week 4 – Building on prior 5 reps for A, B and D.

    ///

    Conditioning:

    β€œGigi & Mamba”

    AMRAP 13

    2 rope climbs to 15’

    8 clean and jerks 185/123

    24 goblet squats 53/35

    41 double unders

    ⁃ 13 : Gianna β€œGigi” Bryant, 13 years old

    ⁃ 2 : Gianna’s basketball jersey #

    ⁃ 8 : Kobes original # entering the NBA

    ⁃ 24 : Kobes number change in 2006 (both numbers retired in the Staples Center)

    ⁃ 41 : Kobe Bryant, RIP 1978-2020

    Modifications:

    Clean and Jerk Weight β€”> 155/108 – 135/93

    Goblet Squats β€”β€”β€”β€”β€”> 35/20β€”β€”β€”> Air Squats

    Single Unders

    ///

    Gymnastics: (add on for gymnastics biased oath)

    A. 5 x ( of the following)

    2 Strict back facing HSPU

    0:10’s Handstand hold ( reinforce tight body positions)

    x 10

    ( each set will consist of 10 reps and 0:50’s of hold)

    rest as needed

    B. 6 x 4

    Wide behind the neck Pull-ups

    ///

    Becomplete:

  • Sunday, 01.26.20

    CAP60

    Recovery Day

  • Saturday, 01.25.20
    https://completeathleticperformance.com/wp-content/uploads/2020/01/img_2681.mov

    Nick w/ 300# on Friday’s complex , 2 weeks in a row (with the shortened rest). Time to go up?

    ///

    Weightlifting:

    A. 3 positional Snatch : 5 sets at 65-75%; E2MOM

    .

    .

    Conditioning:

    A. AFAP

    30 DU

    10 cleans 225/153

    30 DU

    8 cleans 245/163

    30 DU

    6 cleans 265/173

    30 DU

    4 cleans 285/183

    30 DU

    2 cleans 305/193

    .

    Rest accordingly

    .

    B. 3 rds

    25/20 cal bike

    20 t2b

    15 axle bar hang Snatch 95/65

    .

    C. (If extended day or second session weekend)

    AFAP

    1 HS ramp course (over and back – 30’ section)

    15 muscle ups

    100’ Axle OH Walking Lunge 135/95

    1 HS ramp course ^

    +

    20-30 min nasal breathing work atZ1. Bike preferred. Runner of have, also good choice

    .

    Gymnastics: (add on)

    Every :90

    5 pbar HSPU

    10 ghd sit-ups

    X 7 sets

  • Friday, 01.24.20

    A. Power Clean + Hang SqT Clean + Push Jerk x 2 reps.; every 1:30 min; ascending x 8 working sets. (Add # from last week to each set)

    B1. Back SqT : 5RM w/ 3 second pause each rep + 1×5@90% w/ pause

    B2. TnG power snatch at 50-55% x 3 reps; superset following each working set of back squats

    ///

    Afap

    2 rds of

    20 thrusters 135/93

    20 c2b

    20 bar facing burpees

    Into 1 rd of,

    40 heavy wall balls

    40 cal row

    120 Double Unders

  • Thursday, 01.23.20

    Recovery Day