Spread the word, we are opening up our Affiliate Programming a few more spots. Share the news and if you are interested, please contact in @ info@completeathleticperformance.com
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Announcements:
This Saturday (July 8th), we have our Masters Training Day at CrossFit Free. We will kick things off at 10a. Join us for a fun, friendly competitive day. ALL MASTERS welcome.
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Strength:
A. Strict Press – 5RM + 1×5@90%
B. Back SqT – 5RM @Tempo of 31X0
C. GHD Back Ext , 3 x 10 weighted (increase weight from prior weeks)
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Conditioning:
“DT” 5 rds of
12 deadlifts
9 hang power cleans
6 shoulder to overhead
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Gymnastics: (as focus)
EMOM x 10 (strict HSPU – 4-6 rep range, so adjust height / weight accordingly) – *shooting same as last week ; increasing reps
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becomplete:
- Barbell Bent Over Row (supinated grip) – 5 x 5 ascending
- 3 rds; 8-10 tricep plate overhead extensions, max l sit hold, 20 band scap squeezes
- accumulate 3:30 min in each split
- Crossover Symmetry
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Running: Week 4 Day 1
Session 1
1. Warm Up:
– 600 easy run
– 50 build up/50 easy x 6
2. Set 1:
Hard straight – easy turn, complete this for 1 mile
3. Set 2: Test Set
2 x 800 repeats, on 2 minutes, Track 400 split and finish time for each 800
4. Cool Down:
800 easy – ideally on grass and barefoot