• Friday, 111618

    Competition:

    Weightlifting:

    A. Snatch : to heavy single for the day. If not about 90% of prior 1RM, hit 80% x 3 singles

    B. Every :9 – complete, 3 positional power clean + 2 front SqTs + 1 Jerk x 5 sets. Then directly into; 2 seated box jumps. Right after the complex each time. (Athletes chooses weight. Heavy, but speed checking. Have speeed be focus here )

    C. In 10 minutes, climb to a HEAVY single backsquat

    #

    Gymnastics (breathing):

    Afap

    10 cal aB

    1 pegboard ascent

    10 kipping HSPU (UN, but deficit if it’s there for you)

    100m row

    Rest 2:30-4 min (accordingly) x 5

    #

    Conditioning:

    500m c2 bike

    7 deadlifts 315/223

    35 Double unders

    7 DB thrusters 70/53

    500m c2 bike

    Rest 4 min x 3

    #

    Becomplete:

    1. kB front rack step up and over x 6 reps each leg x 4 sets. Slow and controlled

    2. Hang over hand sled pull 50′ x 4 heavy

    3. Side later step ups x 10 reps x 2 sets each side. No weight

    4. Seated bent over DB rows. 8-10 reps x 3 setS

    5. Crossover symmetry

    #

    #

    #

    Performance:

    Weightlifting:

    A. Snatch : to heavy single for the day. If not about 90% of prior 1RM, hit 80% x 3 singles

    B. Every :9 – complete, 3 positional power clean + 2 front SqTs + 1 Jerk x 5 sets. Then directly into; 2 seated box jumps. Right after the complex each time. (Athletes chooses weight. Heavy, but speed checking. Have speeed be focus here )

    C. In 10 minutes, climb to a HEAVY single backsquat

    #

    Gymnastics (breathing):

    Afap

    10 cal aB

    1 pegboard ascent

    10 kipping HSPU

    100m row

    Rest 2:30-4 min (accordingly) x 5

    #

    Becomplete:

    1. kB front rack step up and over x 6 reps each leg x 4 sets. Slow and controlled

    2. Hang over hand sled pull 50′ x 4 heavy

    3. Side later step ups x 10 reps x 2 sets each side. No weight

    4. Seated bent over DB rows. 8-10 reps x 3 setS

    5. Crossover symmetry

    #

    #

    #

    Masters:

    Warmup:

    2-3 mins of rolling out

    3 min bike @70%

    500/.425m row

    **7 hard pulls/10 easy pulls

    2 Rounds

    5 Ring rows

    7 Push-ups

    9 air squats

    2 Riounds

    3-5 DB man-makers

    15 DUs

    3-5 Strict Pull-ups

    #

    Weightlifting:

    A. Snatch : to heavy single for the day. If not about 90% of prior 1RM, hit 80% x 3 singles

    B. Every :9 – complete, 3 positional power clean + 2 front SqTs + 1 Jerk x 5 sets. Then directly into; 2 seated box jumps. Right after the complex each time. (Athletes chooses weight. Heavy, but speed checking. Have speeed be focus here )

    C. In 10 minutes, climb to a HEAVY single backsquat

    #

    Gymnastics (breathing):

    Afap

    10 / cal aB

    1 pegboard ascent

    10 kipping HSPU (unbroken is goal so scale down up accordingly)

    100m row

    Rest 2:30-4 min (accordingly) x 5

    *modify peg boards with rope strict pull-ups x same adjustments as your peg board climbs.

    #

    Becomplete:

    1. kB front rack step up and over x 6 reps each leg x 4 sets. Slow and controlled

    2. Hang over hand sled pull 50′ x 4 heavy

    3. Side later step ups x 10 reps x 2 sets each side. No weight

    4. Seated bent over DB rows. 8-10 reps x 3 setS

    5. Crossover symmetry

  • Thursday, 111518

    Rest Day for all

  • Wed, 111418

    Competition:

    Weightlifting:

    A. Snatch balance x 2 + 3 Ohs preferably at tempo @31X1

    B. Clean Pull w/ 1” bands x 3 reps x 3 sets @95-100% + bands

    C. Rack pull w/ 1” bands (at knew with vertical shin) x 3 reps x 3 setS

    D. Barbell row x 5 reps x 2 set

    #

    Conditioning:

    Every :90

    8 cal bike

    6 burpee box jump overs 24/20

    8 Russian KB swings (heavy)

    X 4 sets

    Rest 5 min

    :30 dB hang clean and jerks (50/35’s)

    :30 double unders

    :30 Ghd sit-ups

    :30 muscle ups

    Rest 4:30 x 3

    Rest 5 min following last set

    @70%

    2 min monostructural piece of choice

    1 min strict HSPU

    2 min monostructural piece of choice

    Rest 2 min x 2 rds

    #

    Becomplete:

    1. ankle work: 2 min banded ankle stretch each side x 2 sets each

    2. Hip mobility complex x 1 min each section x 2 rds each side

    3. 5-7 min narrow grip OHS positioning

    4. Single leg good mornings x 6 reps each side x 3 sets

    5. Glute ham raise x 4/5 reps x 3-4 Sets

    6. 100 banded also squeezes

    7. Bodyweight step ups x 12 each leg x 2 sets

    8. Crossover symmetry

    #

    Performance:

    Weightlifting:

    A. Snatch balance x 2 + 3 Ohs preferably at tempo @31X1

    B. Conditioning:

    Every :90

    8 cal bike

    6 burpee box jump overs 24/20

    8 Russian KB swings (heavy)

    X 4 sets

    Rest 5 min

    :30 dB hang clean and jerks (50/35’s)

    :30 double unders

    :30 Ghd sit-ups

    :30 muscle ups

    Rest 4:30 x 3

    Rest 5 min following last set

    @70%

    2 min monostructural piece of choice

    1 min strict HSPU

    2 min monostructural piece of choice

    Rest 2 min x 2 rds

    #

    Becomplete:

    1. ankle work: 2 min banded ankle stretch each side x 2 sets each

    2. Hip mobility complex x 1 min each section x 2 rds each side

    3. 5-7 min narrow grip OHS positioning

    4. Single leg good mornings x 6 reps each side x 3 sets

    5. Glute ham raise x 4/5 reps x 3-4 Sets

    6. 100 banded also squeezes

    7. Bodyweight step ups x 12 each leg x 2 sets

    8. Crossover symmetry

    #

    #

    #

    Masters:

    3-4 mins of rolling out

    2 Rounds

    300m row

    20 alt supermans

    :10 sec hollow hold +10 hollow rocks

    2 Rounds

    3-5 strict pull-ups

    10 BB DLs

    presses

    5-7 knee tucks

    10 air squats

    5 BB thrusters

    #

    A. Clean Pull w/ 1” bands x 3 reps x 3 sets @95-100% + bands

    B. Rack pull w/ 1” bands (at knew with vertical shin) x 3 reps x 3 setS

    C. Conditioning:

    Every :90

    8 cal bike

    6 burpee box jump overs 24/20

    8 Russian KB swings (heavy)

    X 3 sets

    Rest 5 min

    :30 dB hang clean and jerks (50/35’s)

    :30 double unders

    :30 Ghd sit-ups

    :30 muscle ups

    Rest 4:30 x 3

    *modify DB’s for UB rds

    Rest 5 min following last set

    @70%

    1 rd

    2 min monostructural piece of choice

    1 min strict HSPU

    2 min monostructural piece of choice

    #

    Becomplete:

    1. banded scap squeezes: 4 sets x25

    2. 2 skin the cats + :15-:20 sec HS hold **belly to the wall x4 sets **Rest :90 sec between

    3. 14-20 TGUs **alt.

    4. Crossover Symmetry

  • Tuesday, 111318
    https://completeathleticperformance.com/wp-content/uploads/2018/11/img_6177.mov

    Sean with 310# x 3

    #

    Competition / Performance:

    Strength:

    A. Bench Press @55% + bands x 3 reps EMOM x 10 minutes

    B. Kneeling DB SA row 5-7 reps x 3 sets each side (heavy focus)

    C. Incline Bench (chest down) DB Fly’s 3 sets of 10-12 reps

    #

    Conditioning:

    500m Row at 80%

    Into 30/24 cal Bike Hard Efforts

    Rest 4:30 minutes x 5

    *sustainabikity is focus throughout rounds. Keep hard effort aerobic work

    +

    10 Min Ski erg :30 hard :30 easy

    #

    BECOMPLETE:

    1. 5 strict t2b into :15-:30 L Sit Hold; x 5 sets total – rest accordingly

    2. Weighted back extension 3 x 10

    3. Ring support hold :12-:15 second hold x 5 sets. Rest :30-1 min; athlete depending

    4. Jerk support holds x :12-:15 x 5

    5. 50 banded face pulls + 50 banded scap squeezes

    6. Crossover symmetry protocol

    #

    #

    #

    Masters:

    3-4 mins of Dynamic movement

    3 Rounds

    :30 sec bike

    30ft lunge

    5 burpees

    30ft bear crawl

    2 Rounds

    10 single arm DB DLs

    10 alt DB snatches

    5 Strict Pull-ups

    1 Round

    10 PVC dislocates

    10 PVC presses

    10 PVC dislocates

    10 PVC OHS

    10 PVC dislocates

    5 PVC snatch balances

    #

    Strength:

    A. Bench Press @55% + bands x 3 reps EMOM x 10 minutes

    B. Kneeling DB SA row 5-7 reps x 3 sets each side (heavy focus)

    C. Incline Bench (chest down) DB Fly’s 3 sets of 10-12 reps

    #

    Conditioning:

    500m Row at 80%

    Into 25/20 cal Bike Hard Efforts

    Rest 4 minutes x 3

    +

    10 min ski erg :30 hard / :30 easy

    #

    Becomplete:

    1. :15-:20 sec L-sit hold +15 sit-ups x3-4 sets

    2. Banded lateral plank holds: 4 sets x:45-:60 sec **each

    3. Seated Double DB rows: 3 sets x12 reps

    4. 100 bent over snatch grip bent over BB rows

  • Monday, 111218

    new phase kicks off today!

    Competition:

    Weightlifting:

    A. Back SqT – heavy 5 rep with light bands; climb to Max in <18 min

    B1. TnG Power clean x 3 rep x 4 sets

    B2. 30’ dB burpee broad jump x 4 sets ^

    C. kB Front Rack Lateral Step ups (not alt): 7 reps each aide x 3 sets each

    #

    Gymnastics: (add on)

    3-5 weighted pull-ups

    4-6 strict pull-ups

    5-7 weighted ring rows

    Rest accordingly x 3-4 saga.

    #

    Conditioning:

    A. “Hollyman”

    5 wall balls 20/14 to 10’

    3 hspu

    1 power clean 225/153

    ***or Hero wod with your community

    #

    Becomplete:

    1. reverse hyper x 20 reps c 3 sets

    2. Banded size steps x 30’ x 3 set each way

    3. DB SA Row 10-12 reps x 3 sets each side

    4. 25 inch worms

    5. 3 x 15 dead bugs (banded)

    6. Db rear fly 3 x 12-15 reps

    7. Crossover symmetry

    #

    Performance:

    Weightlifting:

    A. Back SqT – heavy 5 rep with light bands; climb to Max in <18 min

    B. “Hollyman”

    5 wall balls 20/14 to 10’

    3 hspu

    1 power clean 225/153

    C. Becomplete:

    1. reverse hyper x 20 reps c 3 sets

    2. Banded size steps x 30’ x 3 set each way

    3. DB SA Row 10-12 reps x 3 sets each side

    4. 25 inch worms

    5. 3 x 15 dead bugs (banded)

    6. Db rear fly 3 x 12-15 reps

    7. Crossover symmetry

    #

    #

    #

    Masters:

    Warmup

    2-3 mins of rolling out

    3 min bike @70%

    500/425m row

    **7 hard pulls/10 easy pulls

    2 Rounds

    5 Ring rows

    7 Push-ups

    9 air squats

    2 Rounds

    3-5 DB man-makers

    15 DUs

    3-5 Strict Pull-ups

    #

    Weightlifting:

    A. Back SqT – heavy 5 rep with light bands; climb to Max in <18 min

    B1. TnG Power clean x 3 rep x 4 sets

    B2. 30’ dB burpee broad jump x 4 sets ^

    #

    Conditioning:

    (Or Hero wod / workout with your gym community)

    Amrap 20 of

    5 wall balls

    3 hspu

    1 power clean 225/153

    45-49: 205/133

    50-54 185/123

    55+ 165/113

    #

    Becomplete:

    1. Reverse Hyper: 3 sets x20 reps **@20% of BS

    2. 24-30 alt banded side steps +:20-:30 sec sorensen hold X3

    3. Banded adductor pulls: 3 sets x12-15 reps

    4. Lateral step ups: not alternating 3 sets x12-16 reps

  • Saturday & Sunday

    Rest / De-load weekend

    Use this weekend to get organized for upcoming phase, get outside, play a sport, do an activity you’ve been wanting to try.

    Have fun!