Monday, 040317

The 2018 Season has begun!  

Our first cycle begins today! Some notes for upcoming phases. Prioritize below! Our focus is movement, strength and our beginning stages to the aerobic base for those needing to build out for 2018.  

General day may look something like . . . 

Weightlifting 

Weightlifting accessory 

Strength 

Conditioning 

Options: under options we will have strongman / strength focus, gymnastics and monostructural movements. This is where you as an athlete can focus a bit more on your weaknesses and make sure to prioritize for you. 

Questions now or during the year, email info @ completeathleticperformance.com 

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Regionals:

Weightlifting / Strength:

A. Ohs – 5rM + 1-2x(@90%

B. Back SqT – 85% x 1-2 reps – every :90 x until 20 reps 

Conditioning:

a. SqT clean and jerk ladder (thruster / thruster jerk allowed – 12 min clock. 

205/133 x 10

225/143 x 8

255/163 x 6

285/183 x 4

305/193 x 2 
b. 21-15-9

Burpee box jump overs 24/20

Hang power snatch 115/83

Strict hspu 

Running:

1mile @80%

Rest 3 min

800m @85%

Rest 2 min

400m @90% x 3 rest 1 min

7 min @60% cool down 
Assistance:

A. 5 rds 

10 hang scAp squeezes 

15 banded scAp squeezes 

20 pvc dislocates 

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2018:
Weightlifting: 

a. Sqt Snatch – high blocks 6-7 x 3; every 2 min @70-77% of your 1RM full snatch 

b. Split Jerk – behind neck triples, 7 x 3, every 2:30..at 75-78% of your 1RM
Weightlifting Accessory: 

a. Stair drill – (if you don’t have russian stairs, use bench). 5×5 high pulls (with straps)

b. below knee muscle snatch- no more than 50% of your max snatch; for sets of doubles x 7
Strength:

a. Back SqT – 10RM + 1-2 x 10 @90%

b. Bench Press – 10RM + 60 seconds max pushups 

c. Bent over DB row – Single Arm – 10-12 reps x 5 sets each; focused movement , pause squeeze at top each rep 
Conditioning:

a. 4-5 rds 

20 cal bike 

15 strict hspu 

10 power cleans 185/123

5 db manmakers 50/35
Options

Strongman: 

a. 50′ yoke walk x 6; HEAVY

b. Db deadlifts – 2″ deficit 7-10 reps x 4 sets 
Aerobic:

Running – 5 min @80% x 3 ; rest 2:30 between. 10 min @70%