Monday, 011818P

Normal schedule today

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Performance:

Weightlifting:

Hang SqT Snatch; 6×3 at 80-83%

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Conditioning:

5 rds

21/16 cal row

15 burpees over the rower

9/7 muscle 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 , 011218P

Performance

A. Front SqT – 3×[email protected]%, 2×2 @85%, 1×1 @88-90%, 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 24/2#

Post class:

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

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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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