Wed, 011718

All:

Gymnastics:

A. Emom x 10 x 3-5 strict into 8-10 kipping; athlete choose heights , if any

#

Conditioning:

A. Repeats

:30 hard bike (cal)

:30 t2b

:30 hard row

:30 heavy Russian kB swings

X 5; rest 4:30 between

+

B. Row 2k @70%

#

Becomplete:

1. jerk drives. Anywhere from 90-100% of your front squat for 5×5

2. 3 rds core, 20 ghd sit-ups , 15 v ups , 10 back etc

3. Crossover symmetry

0 Read More

Tuesday, 011618

Regionals:

Weightlifting:

a. SqT Clean x 2 + Front SqT + Jerk; heavy for the day – max is not focus. Get volume in and climb with intelligent jumps

b. Back SqT – 3×[email protected]%, 3×2 @85%, [email protected]%

#

Conditioning:

0-10 min – amrap 10

3 power cleans 185/123

6 shoulder to overhead

9/7 cal bike

.

12-22 min

1k row

50 heavy wall balls

35 ghd situps

**if athlete doesn’t finish, start the emom at 24 min

.

22-32 = EMOM x 10

minute 1: 60’ DB Front Rack Lunge (actually front rack these!) 50/35

minute 2: 45 double unders

#

becomplete:

1. 7x each way. . . 3 side shuffles into a turn to straight forward sprint for 30’

2. Russian Twists; 18-20 alternating sides w/ weight

3. GHD Back Extension, (bar on back) 4 x 10; with 10 second pause on the 10th rep parallel to the floor

4. Crossover Symmetry protocol + additional shoulder assistance work (change plates type stuff)

#

#

#

Performance:

a. SqT Clean x 2 + Front SqT + Jerk; heavy for the day – max is not focus. Get volume in and climb with intelligent jumps

b. Running Clock

0-10 min

3 power cleans 185/123

6 shoulder to overhead

9/7 cal bike

10-20 min

1k row

50 heavy wall balls

35 ghd situps

**if athlete doesn’t finish, start the emom at 22 min mark*

20-30 = EMOM x 10

minute 1: 60’ DB Front Rack Lunge (actually front rack these!) 50/35

minute 2: 45 double unders

c. BECOMPLETE

0 Read More

Monday, 011518

Monday Vibes

#

Weightlifting:

A. Hang SqT Snatch; 6×3 at 80-83%

B. Push Press 4×7 HEAVY

#

Gymnastics:

2 legless Rope climbs + 2 rope climbs

Rest 3:30 x 4 rds

*those higher level with rope climbs, use vest

#

Conditioning:

5 rds

21/16 cal row

15 burpees over the rower

9/7 muscle ups

#

becomplete:

1. Core: 4 rds :30 ski erg spring + 15 ghd sirup + max l sit hold ; rest 3-4 min

2. 3 rds – 20 band scap squeeze + 15 pvc pass through + 10 db read flys

3. Crossover symmetry protocol + static stretching.

#

Running Program:

TrueForm or outside

Session 1

1. Warm Up

– 10min easy

– 30sec surge on 30sec easy x 5

2. Main Set

-15sec – 30sec – 45sec – 60sec – 45sec – 30sec – 15sec repeats which are all fast. The rest is equal to the work interval. Complete 2-3 set

3. Cool Down

– 10min plus – all super easy

#

#

#

Performance:

Weightlifting:

A. Hang SqT Snatch; 6×3 at 80-83%

#

Conditioning:

5 rds

21/16 cal row

15 burpees over the rower

#

becomplete:

1. Core: 4 rds :30 ski erg spring + 15 ghd sirup + max l sit hold ; rest 3-4 min

2. 3 rds – 20 band scap squeeze + 15 pvc pass through + 10 db read flys

3. Crossover symmetry protocol + static stretching.

0 Read More

Sat, 011318

https://completeathleticperformance.com/wp-content/uploads/2018/01/img_0682.mov

Todd: 220# PR

#

Weightlifting:

A. Power snatch tng – emom x 8 x 3 reps at 60-65%

B. Clean pull emom x 7 x 3 reps @90% of max clean

#

Conditioning:

450/400m row

15 hspu (opens standard)

15/12 cal bike

15 ghd sit-ups

45 double unders

Rest 4 min x 4

#

Becomplete:

1. 10 min or so of static hold – gymnastics – individual focus

2. Light tgu – 10 reps each side

3. Db da row 8-10 reps x 4 sets each side

4. 4 x 8 db pullover (https://youtu.be/ctW4UcBGzyA)

5. Crossover symmetry protocol

#

Running:

Session 2

1. Warm Up

– 250m row – 250m ski – 250m bike x 3

2. Warm Up B

– 5 x 1min run of 45sec easy to moderate and then 15sec fast

3. Main Set

– 10-12 x 30sec fast on 45sec easy. These can be on a treadmill or outside on clean pavement

4. Cool Down A

– 8-10min easy run

5. Cool Down B

– 1000m easy row

0 Read More

Friday, 011218

Are you in our Facebook Group? If not, please search Complete Athletic Performance and request to join.

#

Regionals:

Weightlifting+:

a. Front SqT – 3×[email protected]%, 2×2 @85%, 1×1 @88-90%, 2×[email protected]%, 2×2 @85%, 3 X 1 @90-93%

b1. Hang Power Clean – 5 x 3 heavy across

b2. burpee broad jump rebound into 30-50’ Sprint

#

Conditioning:

afap

27 DB thrusters 50/35

18 bar muscle ups

9 box jumps 40/32

21 db thrusters

12 bar muscle ups

18 box jumps 30/24

15 db thrusters

6 bar muscle ups

27 box jumps 24/20

#

Gymnastics Add on:

2 strict muscle ups + 3 muscle ups + 4 strict ring dips + 5 strict ring pullups (if partner there and athlete can, toss db between feet or thighs and make these weights); rest 3:30 x 4 sets

+

Single Arm Rig Hang Scap Squeezes 5 sets each side of 5-7 reps

#

becomplete:

1. 3 rds, 10 bodyweight DL’s + 25 GHD situps

2. 3 rds, 20 banded face pulls+15 pvc dislocates+10 double bent over DB rows

3. 3-5 minutes of dynamic Hip Complex stretching

4. Crossover Symmetry type protocol

#

#

#

Performance:

A. a. Front SqT – 3×[email protected]%, 2×2 @85%, 1×1 @88-90%, 2×[email protected]%, 2×2 @85%, 3 X 1 @90-93%

B. afap

27 DB thrusters 50/35

18 bar muscle ups

9 box jumps 40/32

21 db thrusters

12 bar muscle ups

18 box jumps 30/24

15 db thrusters

6 bar muscle ups

27 box jumps 24/20

C. becomplete:

1. 3 rds, 10 bodyweight DL’s + 25 GHD situps

2. 3 rds, 20 banded face pulls+15 pvc dislocates+10 double bent over DB rows

3. 3-5 minutes of dynamic Hip Complex stretching

4. Crossover Symmetry type protocol

0 Read More

Our Partners