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Wed, 080316

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New cycle started Monday. Spread the word! See the FB page for the post / link. 


Competition:

am:

A. Push Press – 5×5 starting at 75% of your heavy single from Monday

B1. Bench Press – 5RM bench press + 1×5@90%

B2. 15 banded scap squeezes after each working set of bench

C. Front SqT – 3RM with 3 second pause each rep + 2×3@90%

D. Reverse hyper 5 sets of 15 reps at 25% of your back squat  rest 2 min between sets 
pm:
A. Running Work – track if possible 

5 min of running at 60% working form / technique / nose breathing 

Into 5 min of :stretching prep work 

Rest 3 min

1 mile afap; solely nose breathing. Mouth closed and working on breathing through ur nose / stomach. This will dictate your pace today. If break here and start breathing through mouth, do not make any fwd progress. 

Rest 1:1

Then, 

800m X 4; rest 1:30 min (walking – no stopping). @1:30 slower than your fastest mile you have ran

Following last 800m, 

400m backwards run into 800m walk to cool down 



Performance:

A1. Bench Press – 5RM bench press + 1×5@90%

A2. 15 banded scap squeezes after each working set of bench
B. Front SqT – 3RM with 3 second pause each rep + 2×3@90%
C. Running Work – track if possible 
5 min of running at 60% working form / technique / nose breathing 

Into 5 min of :stretching prep work 
Rest  3 min
1 mile afap; solely nose breathing. Mouth closed and working on breathing through ur nose / stomach. This will dictate your pace today. If break here and start breathing through mouth, do not make any fwd progress. 
Rest 1:1
800m X 4; rest 1:30 min (walking – no stopping). @1:30 slower than your fastest mile you have ran

The post Wed, 080316 appeared first on Complete Athletic Performance.


Thursday, 080416

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500# for Nick
All:

A. Swimming 

1. 5 min of warnup; all styles 

2. 5 min of shoulder stretching / dynamic movement 

3. Swimming 

25m freestyle (full size pool 1 time down) 

25 side strike one direction 

25m freestyle

25m side strike (other)

Rest 2:30 X 7

4. 300m cool down 

The post Thursday, 080416 appeared first on Complete Athletic Performance.

Friday, 080516

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Just a reminder ….


Competition:

am

A. SqT Clean – 3RM from the knee + 2×3@90%

B. Back SqT – 1RM with 5 sec pause + 2×3@85% *no pause 

C. Clean deadlift 5RM for the day

D. 14 min on bike :30 @80%, :30 @50%
pm

A. Complex: 2 Strict muscle up  + 4 kipping muscle up + 6 ring dips;  x  5 sets; rest accordingly (trying to minimize rest). Gymnastics studs, feel free to wear a weighted vest if these numbers don’t get same stimulus for you. Nothing should be failure. Those with issues on these movements; adjust accordingly and get your volume in. 

B. 10 rds

250m Row 

10 burpees over rower 

8 thrusters 115/83

6 box jumps 30/24. Step down 

C. Assistance work 

7 X 5 strict Hspu  weighted or deficit – athletes choice 

+

200m bw waking lunge

+

5 X 1 min plank hold 

Performance:

A. Back SqT – 1 RM with 5 second pause. + 2×3@85%

B.  Complex: 2 Strict muscle up + 4 kipping muscle up + 6 ring dips; x 5 sets; rest accordingly (trying to minimize rest). Gymnastics studs, feel free to wear a weighted vest if these numbers don’t get same stimulus for you. Nothing should be failure. Those with issues on these movements; adjust accordingly and get your volume in. 
B. 10 rds

250m Row 
10 burpees over rower 
8 thrusters 115/83
6 box jumps 30/24. Step down 

The post Friday, 080516 appeared first on Complete Athletic Performance.

Saturday, 080616

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Stay tuned for much more activity on Social Media through CAP


All:

A. Snatch to heavy single in 18 minutes

B. Clean and Jerk to heavy single in 18 minutes

C. Front SqT – Heavy double in 15 minutes 

D. 5k Run 

E. Assistance Work 

50m Yoke Walks x 6-8 sets (AHAP)

+

10 min of bear hug sand bag walks, done in 50’ increments. as many as you can here, building up the back and support system. 

+

5-10 min of scap work 

The post Saturday, 080616 appeared first on Complete Athletic Performance.

Monday, 080816

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Competition:

am:

A. Push Jerk – 5RM  + 2×5@90% *15 minutes once warm 

B. Push Press – heavy 5 rep in 12 minutes 

C. Back SqT – 5RM + 2×5@90% *

D. 60 HSPU afap
pm:

MAP Training @80%

amrap 12 

3 power cleans 185/123

6 burpees over bar

9 ring dips

rest 5 min

amrap 12

12/10 cal bike

12 ghd situps

6 box jumps 40/30

Assistance Work 

Single arm DB Press 6-8 reps each side x 4 sets 

6 rds of 10 inverted Scap squeezes into :18 hs hold belly to wall

50 PVC dislocates 

pbar – l-sit hold work

Performance: 

A. Push Jerk – 5RM + 2×5@90% *15 minutes once warm 

B. Back SqT – 5RM + 2×5@90% *
C. MAP Training @80%

amrap 12 
3 power cleans 185/123
6 burpees over bar
9 ring dips
rest 5 min
amrap 12
12/10 cal bike
12 ghd situps
6 box jumps 40/30

The post Monday, 080816 appeared first on Complete Athletic Performance.

Tuesday, 080916

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#335 
Competition:

am:

A. Hang Snatch – 3RM from the knee + 2×3@90%

B. Snatch Deadlift – 5RM + 1×5@90%

C. Bent over barbell Row – 5RM + 2×5@90%

D. Weighted Pullup – 5RM + 2×5 @85% + 2 x max strict bodyweight sets; resting 2 min between 
pm:

*building **week 2; resort back to other phase of Emom next week. 

A. EMOM x 33

Minute 1: 15/12 cal row *not sprinting here on this build out. Hard consistent efforts and sustainable throughout the EMOM

Minute 2&3 complete;  25 double unders + 12 russian KB swings (same as last time) + 18 wall balls 

B. EMOM x 12 ; 1 weighted legless rope climb each minute *and slightly heavier than last week

C. 2 rounds of assistance work to finish off the day 

1 min of rowing @50-60% flush

:30 of banded snap squeezes ; slow and focused

:30 single leg body weight steps ups 

:30 of banded good mornings 

:30 banded tricep extensions 

1 min of rowing @50-60%

1 min @80% on bike 

x 2; second round, bike is at 50-60%
Gymnastics Add on:

A. Strict Muscle Ups 7 x 2 afap , into, 5 x 4 kipping afap, into 35 strict ring dips 

*gymnastics studs, throw a light vest on 

Performance:

A. Hang Snatch – 3RM from the knee + 2×3@90%

B. Snatch Deadlift – 5RM + 1×5@90%
C. EMOM x 33

Minute 1: 15/12 cal row *not sprinting here on this build out. Hard consistent efforts and sustainable throughout the EMOM
Minute 2&3 complete; 25 double unders + 12 russian KB swings (same as last time) + 18 wall balls 

The post Tuesday, 080916 appeared first on Complete Athletic Performance.

Wed, 081016

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Blast the past.  400# Pull !!!

Competition:

am:

A. Front SqT – 3RM with 2 second pause each rep + 2×3@90%

B. Reverse hyper 5 sets of 15 reps at 25% of your back squat  rest 2 min between sets 

C. 5 rds 

10 suitcase step ups 

10 single leg deadlifts (each leg)

6-8 Seated heavy single arm DB Press 

D. 6 rounds afap

5 strict pull-ups into 10 c2b pull-ups 

*each round has to be unbroken 

pm:
A. Running Work – track if possible – working proper nose / stomach breathing *is goal here throughout

5 min of running at 60% working form / technique / nose breathing 

Into 5 min of :stretching prep work 

Rest 3 min

4 x 800 @ 1:15 slower than your Mile Pace  (:15 increase from last weeks 800’s)

rest 1:15 between 800’s

rest 3 min following the final 800m

then 1 mile ; goal within :30 of last weeks mile

into 200m walk

400m run backwards 

into 800m @60-70% *cool down 

B. Back at Facility or home – 20-30 min maintenance session 

Performance:

A. Front SqT – 3RM with 2 second pause each rep + 2×3@90%

B. Reverse hyper 5 sets of 15 reps at 25% of your back squat rest 2 min between sets 
C.  6 rounds afap

5 strict pull-ups into 10 c2b pull-ups 
*each round has to be unbroken 
D. 800m X 5 @1:15 above your mile pace. Rest 1:15 between 

The post Wed, 081016 appeared first on Complete Athletic Performance.

Thursday, 081116

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Competition:

Pool 

1. 5 min of warnup; all styles 
2. 5 min of shoulder stretching / dynamic movement 
3. Swimming 

50m X 10. Rest 2 min between 
4. 300m cool down 

The post Thursday, 081116 appeared first on Complete Athletic Performance.


Friday, 081216

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Competition:

am

A. SqT Clean – 3RM from the knee + 2×3@90%

B. Back SqT – 1RM with 4 sec pause + 2×3@85% *no pause 

C. 4 x 6 strict HSPU, athletes chooses height weight; rest 3 min following last set; into 30 strict normal height afap 
pm

A. Running clock 

21-15-9

Thrusters 115#/83

Bar facing burpees 

Into 

21-15-9 “Diane”

Deadlifts 225/153

Hspu  

Rest 10 min 

10 min on bike @80%

Performance:

A. SqT Clean – 3RM from the knee + 2×3@90%

B. Back SqT – 1RM with 4 sec pause + 2×3@85% *no pause 
C. Running clock 

21-15-9
Thrusters 115#
Bar facing burpees 
Into 
21-15-9 “Diane”
Deadlifts 225/153
Hspu  

Rest 10 min 
10 min on bike @80%

The post Friday, 081216 appeared first on Complete Athletic Performance.

Sat, 081316

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A. Snatch to heavy single in 18 minutes

B. Clean and Jerk to heavy single in 18 minutes

C. Front SqT – Heavy double in 15 minutes 

D. 1k row X 5; rest 3 min between 

E. Assistance Work 

50m Yoke Walks x 6-8 sets (AHAP)

+

15-20 on strict gymnastics work : athlete specific +
5-10 min of scap work 

The post Sat, 081316 appeared first on Complete Athletic Performance.

Monday, 081516

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Competition:

Week 3

am:

A. Push Jerk – 5RM  + 2×5@90%  

B. Push Press – 1.1.1 cluster; 10 count between reps; to max for day 

C. Back SqT – 5RM + 2×5@90

D. max strict hspu; rest 2 min, max kipping hspu from 3”..rest 2 min max from 1″
pm:

A. Afap 

75 heavy wall balls 

25 Box jumps 36/30

59 Ghd Situps 

25 burpee muscle ups 

75 double unders 
B.  Assistance Work 

Sotts Press – 10 min worth of sets of 5 climbing. Working that bottom position

6 rds of 10 inverted Scap squeezes into ::20 hs hold belly to wall. Rest accordingly 

50 PVC dislocates 

Accumulate 2:30 l sit hold 
Running Piece Add on:

400m run @80-85%

200m run @60%

X 4 

Rest 5 min 

Repeat 

Performance:

A. Push Jerk 5RM + 2×5@90%

B. Back squat – 5RM + 2×5@90%

C. Afap  

75 heavy wall balls 
25 Box jumps 36/30
50 Ghd Situps 
25 burpee muscle ups 
75 double unders 

The post Monday, 081516 appeared first on Complete Athletic Performance.

Tuesday, 081616

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Robert on vacation

Competition:

am:

A. Hang Snatch – 3RM from the knee + 2×3@90%

B. Snatch Deadlift – 5RM + 1×5@90%

C. Bent over barbell Row – 5RM + 2×5@90%

D. Weighted Pullup – 5RM + 2×5 @85% + 2 x max strict bodyweight sets; resting 2 min between 
pm:

A. EMOM x 30

Minute 1: 8 kb swings (heavy) + 8 burpees

Minute 2: 15 cal Row

Minute 3: 30’ Front Rack double walking lunge 70/53’s each hand

B. every  :45 x 10 x 1 weighted legless rope climb each minute *and slightly heavier than last week

C. Assistance Work

2 x 1 min weighted sorenson hold

+

2 x 1 min GHD hold (parallel to floor)

+

10 min of Scap work 
Gymnastics Add on:

A. Strict Muscle Ups 5 x 3 afap , into, 3 x 6 kipping afap, into 40 strict ring dips 

*gymnastics studs, throw a light vest on 

The post Tuesday, 081616 appeared first on Complete Athletic Performance.

Wed, 081716

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Lynn 135 X 3 from hang. Snatch is improving weekly!
Competition :

am:

A. Front SqT – 3RM with 2 second pause each rep + 2×3@90%

B. Reverse hyper 3 sets of 20-30 reps at 30% of your back squat  rest 2 min between 

C. 7 rounds afap

5 strict pull-ups into 7 t2b 9 c2b 

*each round has to be unbroken 
pm:
A. Seated barbell strict press up to heavy 5 rep

B. Running 

1k X 5; rest 3:30 min between. Hard aerobic efforts. First time, same as last is goal her me 
Assistance work for day :
1. Single leg split squats. 6-8 reps X 4 sets 

2. 3 x 25 Ghd Situps. TnG style 

3. Tabata ring hold supports 

4. Tabata weighted Situp 

Performance:

A. Front SqT – 3RM with 2 second pause each rep + 2×3@90

B. Seated barbell strict press – heavy 5

C. Pullups complex – above 

D. 1k run Running program. As many as you can fit. 

The post Wed, 081716 appeared first on Complete Athletic Performance.

Thursday, 081816

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HAPPY BIRTHDAY LYNN!
Swimming 

500m warmup; different styles throughout 

Into

6 X 25m (1x down) feet only ; rest :45 between 

6 X 25m – upper body only ; rest 1 min between 

Rest 3-5 min following 

Then 50m freestyle + 50m side stroke X 5 rest 1:30 between
Cool down 300-500 cool down 

The post Thursday, 081816 appeared first on Complete Athletic Performance.

Friday, 081916

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8pm – 5 X 1k Runs
Competition:

am

A. SqT Clean – 3RM from the knee + 2×3@90%

B. Back SqT – 1RM with 3 sec pause + 2×3@85% *no pause 

C. 5 X 7 strict Hspu. Athlete to choose height / weight 
pm

A. Running clock 

1k row

50 thrusters 75/55

20/15 muscle ups 
Rest 4 min 
21-15-9

ohs 115/83

Burpee box jump overs 24/20
Rest 4 minutes 
3 rds 

600m row 

12 deadlifts 225/153

75 double unders 

Performance:

A. Back SqT – 1RM with 3 sec pause + 2×3@85% *no pause 

B. PM from above 

The post Friday, 081916 appeared first on Complete Athletic Performance.


Sat, 082016

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Remember to enjoy your training! Even during your short rests :-)


All:

A. Snatch to heavy single in 18 minutes

B. Clean and Jerk to heavy single in 18 minutes

C. Front SqT – Heavy double in 15 minutes 

*** A-C : remember, during this strength cycle, there maxes are relative. Take what’s there. Don’t need to be shooting for 1RM’s weekly. Hit heavy and move on.  If a PR is there, take it, but  be smart. Volume can be as important, along with speed. Intelligent training folks. 

D. 6×5 weighted chin-ups. Rest 2 min

E. 5 rds – athletes choose weight but intent is HEAVY and slow. Move a lot of weight here and walk between stations 

50′ Yoke

50′ sled

100m farmers carry (50 down 50 back)

200m bear hug sandbag walk 

Run Add On:

200m sprint 100m walk X 10 …. Into 1-2 mile cool down jog *work that breathing here

The post Sat, 082016 appeared first on Complete Athletic Performance.

Monday, 082216

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The most serious judge in all the lands. 15th Fittest women on earth in 2016, along with most No Reps handed out recently.  Beware. 
Final week of Phase 1, Cycle 1. Next will be deload week as we enter into Phase 2 of Cycle 1. 

Competition:

am:

A. Push Jerk – 5RM  + 2×5@90%  

B. Back SqT – 5RM + 2×5@90%

C. AFAP

30 strict hspu @3/1″

40 kipping hspu

30 strict hspu

pm

A. Afap 

12-9-7

Cal Bike 

2x GHD Situps  24/18/14

Muscle ups 

Burpee box jump overs 30/24 
B.  Assistance Work 

:30 belly to wall HS Hold x 8; AFAP, must be unbroken seconds. Rest accordingly and time this

5 rds of, 30’ waiters carry each arm , 30′ single arm OH lunge each arm, max L sit hold on Pbars 

60 PVC dislocates; done in sets of 10 

Performance: 

A. Push Jerk – 5RM + 2×5@90%  

B. Back SqT – 5RM + 2×5@90%
C. 12-9-7

Cal Bike 
2x GHD Situps 24/18/14

Muscle ups 

Burpee box jump overs 30/24 


The post Monday, 082216 appeared first on Complete Athletic Performance.

Tuesday, 082316

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205 X 5 to finish off the final week of Phase 1 
Final week of phase 1, cycle 1. Leading into deload wel next week. 

Competition:

am:

A. Hang Snatch – 3RM from the knee + 2×3@90%

B. CG Deadlift – 5RM + 1×5@90%

C. Weighted Pullup – 5RM + 2×5 @85% + 2 x max strict bodyweight sets (on rings semi sup grip); resting 2 min between 
pm:

A. EMOM x 30

Minute 1: 15/12 cal Row 

Minute 2: 60’ double kb overhead lunge 70/53 single arm. After 30’ switch arms

Minute 3: 20 double unders + 5-7 bodyweight bench press  ***bench, speed a focus. Modify accordingly 

B. Behind the neck Split Jerk Work; 7 x 3; speed as focus here 

C1. Reverse Hyper 4 x 15-20 reps at 20-23% of your 1RM back squat 

C2. Double bent over DB seated bent over row 8-10 reps x 4 sets 

Add on Work

10 hang pc + overhead 115/83   95/63

100m sandbag shuttle run 

every 2 min x 10 

+

Accumulate 5 min in bottom of OHS with empty barbell

Performance: 

A. Hang Snatch – 3RM + 2×5@90%

B. CG Deadlift 5rm + 1×5@90%

C.EMOM x 30

Minute 1: 15/12 cal Row 
Minute 2: 60’ double kb overhead lunge 70/53 single arm. After 30’ switch arms
Minute 3: 20 double unders + 5-7 bodyweight bench press 

The post Tuesday, 082316 appeared first on Complete Athletic Performance.

Wed, 082416

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Triple Hang at 245 for Chase 
Competition:

am:
A. OHS – 5RM with 3 sec pause hole 

B.  Front SqT – 3RM with 1 second pause each rep + 2×3@90%

 C. 5 rds 

2 legless rope climb to 15′

6 bar muscle ups 

Max strict t2b 

Rest accordingly to get unbroken 

**rope should be release and jump up 
pm:

A. Seated single arm strict press 5-7 reps each arm X 5 sets each side 

B. Running 

6 X 800m @1 min slower than your max mile pace  ; rest 2:45 min between. 

Into 1 mile at 50-60% – directly after final 800m 

C. 10 min triple jump work – on grass or soft location + 10 min hurdle work 
Performance:

A. Front SqT – 3RM with 1 second pause in hole + 2×3@90%

B.  5 rds 

2 legless rope climb to 15′
6 bar muscle ups 
Max strict t2b 
Rest accordingly to get unbroken 
**rope should be release and jump up 
C. Running 

6 X 800m @1 min slower than your max mile pace ; rest 2:45 min between. 
Into 1 mile at 50-60% – directly after final 800m 

Assistance work for day :

1. 10 min of hip activation 

2. Single leg double hold Straight legged DL 8-10 reps each side X 4

3. Suitcase step ups 8-10 each leg X 4 sets 

4. Triple bounding @80% height of normal triple X 8 X through. Not for time  

The post Wed, 082416 appeared first on Complete Athletic Performance.

Thursday, 082516

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205 X 5!  
All:

Swimming week 4

A. 300m warmup ; all strokes in arsenal 

B. 25m freestyle X 10. Rest accordingly

C. 25m X 5; rest :30 – legs only

D. 300m cool down 

The post Thursday, 082516 appeared first on Complete Athletic Performance.

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