Monday, 011518F

Normal schedule today

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Fitness:

Weightlifting:

Hang SqT Snatch technique

Or

OHS – 3 rep at 32X1

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Conditioning:

Afap

5 rds

21/16 cal row

15 burpees over Rower

9 c2b pull-ups

9 ring dips / push-ups

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Post class:

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.

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Saturday, 011318

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

Todd: PR

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Deadlift : 3-3-3-3-3 across

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Conditioning:

450/400m row

15 hspu (opens standard)

15/12 cal bike

15 ghd sit-ups

45 double unders

Rest 4 min x 4

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Post class:

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

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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

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Friday, 011218F

Fitness:

A. Front SqT – 6 x 3 ascending or across

*no longer than 2 min rest between sets

B. 27-21-15-9

Thrusters 95/63

Cal Row

Box jumps 24/20 *step down

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Post class:

C. becomplete:

1. 3 rds, 10 bodyweight DL’s + 25 GHD sit-ups / weighted sit-ups

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

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Thursday, 011118

Team Thursday

Fitness / Performance:

A. AMRAP 9 – alt 1/1

10/8 cal bike

6 c2b pull-ups

2 wall walks

Rest 2 min

B. Chipper format 11- 21 min

60 burpees onto plate

80 Russian kB swings 70/53

100 shoulder to overhead 115/83

Rest 3 min

@24 min

C. Afap

175 double unders

100 single arm overhead alt lunges 50/35 (teams must swap arms every 25 reps)

2k / 1600m row (alt every 200m)

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