• Tuesday, 121818

    Please help share @completeathleticperformance’s posts on IG

    #

    Competition:

    Conditioning

    Testing

    250m Row

    15 KB Swings 70/53

    25 burpees

    15 KB Swings

    Row 250m

    Rest 12 min x 3

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    Weightlifting+:

    a. Snatch Pull (high block w/ straps) 4×5@120% of Snatch

    b1. Ring Support Hold – (weighted for those who can) x :10 seconds x 5 sets

    b2. Weighted Plank Holds x :45 x 5 sets

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    Becomplete:

    1. Jerk Drive 4×5@100% front squat

    2. Single ARM OHS step ups x 6 reps each side x 3 sets

    3. Accumulate 2 min of each split position x 2 rds through

    4. KB windmill ; 3 sets of 6 reps each side

    5. TGU; alt light reps x 20

    6. Crossover Symmetry

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    PERFORMANCE:

    A. Testing

    250m Row

    15 KB Swings 70/53

    25 burpees

    15 KB Swings

    Row 250m

    Rest 9-12 min x 3

    *note your rest periods EACH interval

    B. Becomplete:

    1. Jerk Drive 4×5@100% front squat

    2. Single ARM OHS step ups x 6 reps each side x 3 sets

    3. Accumulate 2 min of each split position x 2 rds through

    4. KB windmill ; 3 sets of 6 reps each side

    5. TGU; alt light reps x 20

    6. Crossover Symmetry

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    MASTERS: (same as performance)

    See warmup and becomplete below:

    Warmup

    3-4 mins of Dynamic movement **walking pace

    3 min bike @:20/:40

    **increaseing pace

    3 Rounds

    300m row **5 hardpulls/10 easy pulls

    5 burpees

    10 alt DB snatches

    15 DUs

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    BeCOMPLETE

    1. Reverse Hyper: 3 sets x20 reps

    2. 24-30 alt baded side steps

    3. Banded Adductor pulls: 3-4 sets x12 reps

    4. KB front racl reverse lunges: 3 sets x10 reps **total

    5. 3-4 mins stertching glutes/lower back

    6. 3-4 mins stretching hips

  • Monday, 121718

    Make sure to follow @completeathleticperformance on IG and YouTube to

    #

    Competition:

    Conditioning:

    A. EMOM x 20

    Min 1: 5 front squats @ 60-75% of 1RM *from the floor

    Min 2: 5-7 kipping handstand push-ups to deficit – tough

    Min 3: 3-5 weighted strict chest-to-bar pull-ups

    Min 4: :15 bike sprint @100%

    B. AFAP

    5 Tng Clean and Jerks (heavy)

    15 heavy wall balls

    5 muscle ups

    15/12 cal row

    Rest 3/1

    x 3 rds

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    Weightlifting:

    A. Snatch Balance + 4 OHS at temp of 32X1; build to max for rite day

    B. KB Front Rack Step ups

    6/ each leg x 3 each side

    C. DB Step overs 3 x 10 ub

    #

    Becomplete:

    1. 15/12 cal ski erg + 30 seated Russian twist +15 weighted hollow rocks

    x3 **rest 2-3 mins between

    2. 12 Side lying external rotations + 60ft waiter carryx3 sets **each

    3. Banded glute bridges +15 stiffed legged BB DLs w/3 sec decent

    4. :90 sec couch stretch **each

    5. Accumulate 2-3 mins sitting in split

    6. 50 PVC Disloactes

    7. 30 PVC Sotts Presses

    #

    #

    #

    PERFORMANCE:

    A. EMOM x 20

    Min 1: 5 front squats @ 60-75% of 1RM *from the floor

    Min 2: 5-7 kipping handstand push-ups to deficit – tough

    Min 3: 3-5 weighted strict chest-to-bar pull-ups

    Min 4: :15 bike sprint @100%

    B. B. KB Front Rack Step ups

    6/ each leg x 3 each side

    C. DB Step overs 3 x 10 ub

    D. BECOMPLETE

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    #

    #

    Masters:

    Warmup:

    3-4 mins of rolling out

    AMRAP 6 W-U Pace

    :30 sec Bike @70%

    60ft walking shuffle **partial squat

    3 strict pull-ups

    6 lunges

    3 burpees

    x3

    1 Round

    5 BB DLs

    5 Bent over rows

    5 Presses

    10 air squats

    1 Round

    5 PC

    5 Thrusters

    :10 sec OH Hold

    #

    A. Snatch Balance + 4 OHS at temp of 32X1; build to max for rite day

    B. KB Front Rack Step ups

    6/ each leg x 3 each side

    C. EMOM x 20

    Min 1: 5 front squats @ 60-75% of 1RM *from the floor

    Min 2: 5-7 kipping handstand push-ups to deficit – tough

    Min 3: 3-5 weighted strict chest-to-bar pull-ups

    Min 4: :15 bike sprint @100%

    D. Becomplete:

    1. 15/12 cal ski erg + 30 seated Russian twist +15 weighted hollow rocks

    x3 **rest 2-3 mins between

    2. 12 Side lying external rotations + 60ft waiter carryx3 sets **each

    3. Banded glute bridges +15 stiffed legged BB DLs w/3 sec decent

    4. :90 sec couch stretch **each

    5. Accumulate 2-3 mins sitting in split

    6. 50 PVC Disloactes

    7. 30 PVC Sotts Presses

  • Saturday, 121518

    De load weekend!

    Rest day. . . Or,

    1. Join in on your community

    2. Team WOd with your training partners

    3. Full recovery session

  • Friday, 121418

    De-load week is wrapping up. . .

    A. Snatch – 80% x 1 reps x 5 singles

    B. Power clean + Push Jerk; Emom x 10 @80-85% of 1rm PC+PJ

    C. Running clock

    @80% max

    2 rds

    750m row

    25 GHD sit-ups

    Into,

    10 min bike :30@80% / :30@50%

    Rest 1 min

    2 rds

    10 double KB hang snatch 50/35’s

    10 kB front SqTs

    10 kB shoulder to overhead

    50 DU

    Rest 2 min

    10 min Emom

    Minute 1: 15/12 cal row

    Minute 2: 15 burpee over rower

    #

    Becomplete:

    1. 6-8 KB windmills **each

    x3-4 sets

    2. :45-:60 sec Ring plank hold x4 sets **Rest :90 sec between

    3. Accumulate 3 mins in KB front rack squat hold

    4. 12-20 Truck drivers in wall squat hold: x3 sets

    5. :15 sec on/:15 off x6 rnds:

    PVC disloctes

    6. 3-5 mins lying vertical on foam roller

    7. Lying Thomas stretch: :45 sec sec each x2 sets **each

    #

    #

    #

    Masters:

    Warmup:

    2 Min bile @60%

    2 mins of Dynamic movement

    2 min row **increaaing pace every 100-150m’s

    2 Rounds

    Scap squueze + strict pull-ups x3-5 reps

    5-7 CLose grip push-ups

    5 Kang squats

    2 Rounds

    5 KB muscle clean + press **each

    5 Single arm front rack squat

    5 Single arm front rack squat **switch

    3 Slam balls

    #

    Becomplete:

    1. 6-8 KB windmills **each

    x3-4 sets

    2. :45-:60 sec Ring plank hold x4 sets **Rest :90 sec between

    3. Accumulate 3 mins in KB front rack squat hold

    4. 12-20 Truck drivers in wall squat hold: x3 sets

    5. :15 sec on/:15 off x6 rnds:

    PVC disloctes

    6. 3-5 mins lying vertical on foam roller

    7. Lying Thomas stretch: :45 sec sec each x2 sets **each

  • Thursday, 121318

    Rest Day

  • Wed, 121218

    A. EMOM x 40 @70% stations; use the minutes

    Minute 1: 15 cal ski erg

    Minute 2: 120’ Heavy Farmers Carry

    Minute 3: 15/12 cal bike

    Minute 4: 60’ Heavy Yoke Walk

    B. Athlete Specific mobility

    20-30 min