• Saturday, 092218

    A. Deadlift – 5 x 1.1.1 cluster ; ascending and (NOT TnG reps)

    B1. Bodyweight pull-up x (-2) x 3 sets

    B2: #’d ring supporT holds :15 hold. Go not # if needed

    C. Ring HSPU ; spend time working the skill piece to it

    D. Afap

    50’ heavy sled push

    15/12 cal AB

    12 db power clean 50/35’s

    9 box jump overs 30/24

    6 muscle ups

    Rest 1/1 ISH X 4 rds

  • Friday, 092118

    Performance:

    Weightlifting:

    A. Snatch : to heavy single for the day. Athlete choose start position + 3×1 @90%

    B. Front SqT x 3 + 1 Jerk; to max for the day

    #

    Conditioning:

    A. (In it’s own session if possible) – Rowing: 500m Row x 6; rest 3 min

    A1. 4 rds

    20 Heavy WB (unbroken)

    200m run

    20 Ghd sit-ups

    40 double unders

    20 alt DB snatch 50/35

    Rest 4-5 minutes. Goal is a sub 1/1 rest ratio

    #

    Becomplete:

    A. Yoke carry : shooting for 100’ Carrys x 10 minimum – at HEAVY

    B. Tgu – 20 reps alternating

    C. 100 banded triceps curls, 100 banded leg mermaid curls, 100 banded face pulls , 50 pvc pass throughs

    D. Sornson hold : 4 x 1 min holds.

    E. Crossover symmetry – recovery protocol

    #

    #

    Fitness:

    A. Front SqT x 3 + 1 Jerk; to max for the day

    B. 4 rds

    20 Heavy WB (unbroken)

    200m run

    20 Ghd sit-ups

    40 double unders

    20 alt DB snatch 50/35

    Rest 4-5 minutes. Goal is a sub 1/1 rest ratio

    #

    Becomplete:

    A. Yoke carry : shooting for 100’ Carrys x 10 minimum – at HEAVY

    B. Tgu – 20 reps alternating

    C. 100 banded triceps curls, 100 banded leg mermaid curls, 100 banded face pulls , 50 pvc pass throughs

    D. Sornson hold : 4 x 1 min holds.

    E. Crossover symmetry – recovery protocol

  • Thursday, 092018

    Rest Day

  • Wed, 091918
    https://completeathleticperformance.com/wp-content/uploads/2018/09/img_5135.mov

    200 for reps!!!

    #

    Weightlifting:

    A. Power snatch : Emom x 12 x 2-3

    Reps each min @65-70% ascending

    B. Back SqT – 3×5@80%, 3×3@85-88%

    #

    Gymnastics:

    5 rds

    10 Ghd

    1 peg board ascent

    #

    Conditioning:

    21–15-9

    Thrusters 115/83

    Kipping C2b (butterfly not allowed)

    Rest 5 min

    21-15-9

    Row calories

    30’ double DB OH lunge 50/35’s

    T2b

    Rest 5 min

    7 min of

    Running. :30 hard :30 easy

  • Tuesday, 091818

    A. Bench Press -@32X1 to 3.3.3 cluster

    B1: standing box jump x 2 x 6-7.

    B2: Strict hspu – 3/1” deficit (-2) x 3 sets

    C. Db sa row – 8-10 reps x 4 sets

    D. Bike

    3 min hard

    Rest 3

    6 min hard

    Rest 3

    3 min hard

    Rest 1 min

    :30 / :30 x 5 min

    E. Becomplete

    1. 5 heavy hang power + :45 ski erg – rest 4:30 x 3/4 rds

    2. 100 rear bent over db flys

    3. Crossover symmetry and scap work

  • Monday, 091718

    Weightlifting+:

    A. OHS: build to 5RM at 31X1

    B. Weighted semi sup Pull-ups: 5-5-5-3-3-2-1-1-1

    #

    Conditioning:

    800m run

    40 wall balls 20/14 to 10’

    40 KB swings

    800m run

    30 wall balls 30/20 to 10‘

    30 deadlifts 245/163

    800m run

    20 wall balls to 9/8’ target , using 50/30 lb slam ball.

    20 power cleans 155/108

    #

    Becomplete:

    1. Backwards speed pull : 10 min of worm , constant movement

    2. Jerk drive 3×3 @102% of from squat

    3. 2 rds of, 50 banded scap squeezes + 50 banded face pulls + 50 banded triceps press down + 50 banded bicep curls

    4. 10 min of nasal breathing. Pure silence and just focusing on the breather

    5. Crossover symmetry