• Monday, 12.09.19

    It’s Monday. Remember what sharks do on Monday mornings.

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    Performance:

    A. OHS: 5RM (for those performing TEAM WZA, hit your sets between your partner for your 9RM)

    B. Push Press ;4 sets of 8 reps; rest 1 min between sets @ +5# from last week

    C. A. Row

    * WZA Team folks; hit your 500/1000/2000/5000 today

    * short folks can rest and hit below.

    Others:

    5 rds

    500m row

    50 double unders

    10 devils press 35/20s

    5 ring muscle ups

    Rest 2 minutes between rds

    ///

    Becomplete:

    ///

    Competition:

    Weightlifting+:

    A. OHS: 5RM (for those performing TEAM WZA, hit your sets between your partner for your 9RM)

    B. Push Press ;4 sets of 8 reps; rest 1 min between sets @ +5# from last week

    C. DB Bench Press (semi supinated grip) x 6 reps x 8 sets; rest 1 min between sets @ heavier than last week

    ///

    Gymnastics:

    Strict HSPU

    Accumulate 35 reps at 41X1 (dead stop pause for the 1 on your head)

    ///

    Conditioning:

    A. Row

    * WZA Team folks; hit your 500/1000/2000/5000 today

    * short folks can rest and hit below.

    Others:

    5 rds

    500m row

    50 double unders

    10 devils press 35/20s

    5 ring muscle ups

    Rest 2 minutes between rds

    ///

    Becomplete:

  • Saturday, 11.07.19

    A. 5 rds for time

    21 dB thrusters 30/25

    15 t2b

    9 burpee box jump over 30/24

    B. Emom x 10

    Minute 1: :15 bike sprint

    Minute 2: 3-5 heavy hang power clean

    C. 10-15 min shoulder flush / stretch

    +

    Recovery

  • Friday, 11.06.19

    Performance:

    A. Clean from hip/ or high hang; to 5RM then drop set at 2×5@90%

    B. AFAP

    Dot com

    1 round of:

    150 double-unders

    30 push presses, ½ body weight

    6 legless rope climbs, 15 ft.

    Then, 2 rounds of:

    75 double-unders

    15 push presses, ½ body weight

    3 legless rope climbs, 15 ft.

    Then, 3 rounds of:

    50 double-unders

    10 push presses, ½ body weight

    2 legless rope climbs, 15 ft.

    ///

    Competition: (WZA Team Qualifiers announced tonight) – today can be prep day for those starting qualifier this weekend. See below for option:

    WEIGHTLIFTING:

    A. Clean from hip/ or high hang; to 5RM then drop set at 2×5@90%

    B. Clean deadlift x 8 reps x 8 sets; rest :30 between sets

    * A&B building on last week

    C. Weighted Chin Up: 4RM @31X1

    ///

    Conditioning:

    AFAP –

    Dot com

    1 round of:

    150 double-unders

    30 push presses, ½ body weight

    Then,

    6 legless rope climbs, 15 ft.

    Then, 2 rounds of:

    75 double-unders

    15 push presses, ½ body weight

    3 legless rope climbs, 15 ft.

    Then, 3 rounds of:

    50 double-unders

    10 push presses, ½ body weight

    2 legless rope climbs, 15 ft.

    ///

    Becomplete:

    ///

    Prep Day:

    3 rds

    15 cal row

    15 burpees over rower

    rest 1:30

    3 rds

    15 cal ski

    12 alt db snatch 70/53

    9 t2b

    into

    10 min

    bike

    :30 hard @80%

    :30 easy

  • Thursday, 11.05.19

    Rest / Recover

  • Wed, 12.04.19
    https://completeathleticperformance.com/wp-content/uploads/2019/12/img_1696.mov

    143# from the Hang.

    ///

    A. Hang Clean and Jerk;

    5 min emom x 2 hang clean and jerks @70-75%

    5 min emom x 1 ^ at 75-80%

    5 min emom x 2 ^ at 65%

    B. MAP training @70-80%

    Amrap 10

    7 t2b

    7 dB thrusters 50/35’s

    7 box jumps 30/24 *step down

    Rest 4 min

    AMRAP 10

    2 power snatch 155/108

    10 cal bike

    200’ Sandbag fun (done in 25’ sections)

    Rest 4 min

    10 min :30/:30 – machine of choice

  • Tuesday, 12.03.19

    Danielle

    ///

    Performance:

    A. Snatch from hip 5RM + 1×5@90%

    B. Clean Grip Deadlift x 8 reps x 8 sets; rest 1 min between

    C. Body weight chin ups : (-1) x 5 sets; rest 3 min

    D. Bike

    50 cal bike

    Rest 3 minutes x 4

    +

    becomplete:

    ///

    Competition:

    Weightlifting

    A. Snatch from hip 5RM + 1×5@90%

    B. Clean Grip Deadlift x 8 reps x 8 sets; rest 1 min between

    C. RDL 8-10 reps heavy x 3 sets

    D. Body weight chin ups : (-1) x 5 sets; rest 3 min

    * WL: building on prior weeks

    ///

    Gymnastics:

    2 legless rope climbs

    4 rope climbs

    Rest 4 minutes x 3-4 rds; skill dependent

    ///

    Conditioning:

    A. Bike

    50 cal bike

    Rest 3 minutes x 4

    B. 3 rds for Movement Quality, NFT

    80% effort –

    21 cal ski erg

    50’ lunge step

    15 back extensions

    50’ HS walk

    9 DB deadlifts 70/50’s

    ///

    Becomplete: