Tuesday, 050917

May 8, 2017, 8:39 pm

≫ Next: Wed, 051017

≪ Previous: Monday, 050817

11 Days

______________________________________

Regionals:

Weightlifting:

A. Clean; 5.3.1 Wave x 3….athlete specific on weights, but focus is singles and quick throughout. building.

*3 waves completed are HEAVY here.

B. Split Jerk – 3.2.1 Wave; starting at 70% for first triple; ascending accordingly.

*Don’t force anything today! Take what’s there, move on.

Conditioning:

afternoon session 1:

A. w 20/14# vest

1200m Run, then,

8 rds *****

4 strict hspu

8 c2b pull-ups

12 air squats

afternoon session 2:

B. 21-15-9

DB Snatch 80/55

Ring Dip *make sure to have band or strap above, similar to the standard you will see at Regionals.

**Progressing the DB forward to stations

Assistance:

a. 15 min minimum scap work

b. Normatec or Marc Pro type recovery, 20-30 minutes

____________________________________________

2018:

Weightlifting / Strength:

A. Snatch; up to heavy triple from @ the knee, or off blocks at knee height. + 2 x 3 @ 90%

B. Snatch Grip Deadlift – 5RM (keep snatch positions as the goal and proper pulls angles) + 2 x 5 @90%

C. Bent over BB Row – 5RM + 1-2 x 5 @90%

D. Weighted Pull-ups 4-5 sets AHAP x 5 reps

***A-D; building on prior week

Conditioning:

w 20/14# vest

1200m Run, then…

12 rds

4 strict hspu

8 c2b pull-ups

12 air squats

Assistance:

a.Ring Support Holds ; build on prior week with 2-3 x more interval s

b. Reverse Hyper 3 x 30 reps at 20-25% of your 1RM Back SqT

c. Complete 100 Banded Face Pulls + 50 pvc discloses; break up how you choose

The post Tuesday, 050917 appeared first on Complete Athletic Performance.

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Wed, 051017

May 9, 2017, 7:25 pm

≫ Next: Thursday, 051117

≪ Previous: Tuesday, 050917

Mike Abgarian from Team Back Bay with some tricks up his sleeve.

____________________________________

Regionals:

1st Session:

Event 3

for time;

100’ Single ARM DB OH walking Lunge 80/55

100 double unders

50 wall ball 30/20#

10 rope climbs (stubby rope mimic if you don’t have)

50 wall ball

100 double unders

*****************

2nd Session:

Event 4

60’ HS walk

12 t2b

12 kb deadlifts 150/106

60′ HS walk

14 t2b

60’ HS walk

16 kb deadlift

**Break up event 3 & 4; similiar to Regionals Scheduling for Individuals

___________________________________

2018:

Weightlifting:

A. Push Jerk – 3 x 5 @90% of Mondays 5RM

B. Strict Press – 3 x 5 @90% of Mondays 5RM

C. Front SqT – 4 x 9 @72% @ tempo of 20X0

Conditioning:

Event 3

for time;

100’ Single ARM DB OH walking Lunge 80/55

100 double unders

50 wall ball 30/20#

10 rope climbs (stubby rope mimic if you don’t have)

50 wall ball

100 double unders

Running:

7 min running @80%, 3 min of running at 60% (working more of running stride), 5 min of running @85% (pick up pace), 2 min of running @60%, 3 min at 90% effort (relative to now), 1:30 rest (walking) – 5 min run @70%

Assistance:

a. DB SA Row 8-10 reps x 5 sets each side

b. 3 rds of 35 banded rear scap squeezes and 1 min foam roll each Lat

c. Crossover Symmetry protocol

d. accumulate 4-5 min in each split position

The post Wed, 051017 appeared first on Complete Athletic Performance.

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Thursday, 051117

May 10, 2017, 9:33 pm

≫ Next: Friday, 051217

≪ Previous: Wed, 051017

Mike from Back Bay: moment the workout took a turn, as you realized your teammate never clicked in the GHd machine after adjusting

_______________________________________

1st Session:

Event 5

21-5-9

Muscle ups

OHS 80/55 (single arm DB)

2nd Session:

Event 6

30 cal bike

20 burpee box jump overs 30/24”

10 sandbag cleans (strongman sandbag) 150/100#

The post Thursday, 051117 appeared first on Complete Athletic Performance.

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Friday, 051217

May 11, 2017, 9:40 pm

≫ Next: Sat, 051317

≪ Previous: Thursday, 051117

Juan

_________________________

Regionals:

Rest Day

_________________________

2018:

Weightlifting / Strength:

a. Clean – 3RM from the knee (or blocks from the knee)

b. Back SqT – 1RM with 4 second pause + 3×3 @85%

c. Weighted Pull-ups 5 reps x 5 sets
Conditioning:

A. AMRAP 16

5 muscle ups

10/8 calorie bike

15 Russian kb swing 70/53

200m run
Rowing:

1k row x 5; rest 2:45 between

Recovery Work

a. single arm overhead squat positioning work 12-15 minutes

b. Resistance dead bugs – 4 sets of 15 reps each

c. accumulate 2 min in each split position (straddle, plus left foot forward, then right foot forward), walk 1 min, repeat

d. Crossover Symmetry

The post Friday, 051217 appeared first on Complete Athletic Performance.

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Sat, 051317

May 12, 2017, 9:08 pm

≫ Next: Monday, 051517

≪ Previous: Friday, 051217

Community

Regionals:

Athlete Specific

________________________________

2018:

A. Snatch – 8-10 reps at 90% (ish)

B. Clean and Jerk – 10 reps at 85%

C. Front SqT – bottoms up 2RM

D. 5 rds for time

15 Push Jerk 135/93

2 legless rope climbs

E. Sled Push: 8-10 sets of 50′ HEAVY sled push

F. 75 Strict Ring Rows – feet up on box

G. Crossover Symmetry and 10 min min scap work

The post Sat, 051317 appeared first on Complete Athletic Performance.

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Monday, 051517

May 14, 2017, 9:10 pm

≫ Next: Tuesday, 051617

≪ Previous: Sat, 051317

New 30 say Challenge has started. Time in to our FB group (30 day challenge)

______________________________________

Regionals:

Athlete specific – sent

______________________________________

2018:
Strength:

A. Back SqT – week 2 Day 1 – Back SqT – 5RM + 2 x 5 @90%

B. Push Jerk – 5RM + 2×5 @90%

C. Strict Press – 5RM + 2×5@90%

***A,B&C – building on last weeks

Running:

1k run x 6; rest 2:45 ; increase intensity from 1-2-3, decreasing on 4, increasing on 5, decreasing to 70% on 6

Gymnastics:

AFAP:

50 strict HSPU (test)

Conditioning:

Regionals Event:

For time:

100-ft. dumbbell overhead walking lunge

100 double-unders

50 wall-ball shots

15-ft. rope climb, 10 ascents

50 wall-ball shots

100 double-unders

100-ft. dumbbell overhead walking lunge

Men use an 80-lb. dumbbell and 30-lb. ball

Women use a 55-lb. dumbbell and 20-lb. ball

Assistance:

A. Double bent over db rows (seated) 12-15 reps x 4 sets

B. Crossover symmetry

C. Additional scAp and thoracic work

The post Monday, 051517 appeared first on Complete Athletic Performance.

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Tuesday, 051617

May 15, 2017, 5:45 pm

≫ Next: Wed, 051717

≪ Previous: Monday, 051517

Announcements:

Stay tuned for the blog here and IG for announcements upcoming.

Following Regionals weekends this year, we are going to phase out 2018 into sections of focus for individuals. Weather your focus needs to be gymastics, weightlifting or endurance focused programming; we will have options for you.

CAP is also growing and we are excited to announce our new projects and offerings for 2018 very soon!

____________________________________________________________________

2017 Regionals:

Athlete Specific (group / email)

_________________________________________________________

2018 Regionals:

Weightlifting / Strength:

A. Snatch; up to heavy triple from @ the knee, or off blocks at knee height. + 2 x 3 @ 90%

B. Snatch Grip Deadlift – 5RM (keep snatch positions as the goal and proper pulls angles) + 2 x 5 @90%

C. Bent over BB Row – 5RM + 1-2 x 5 @90%

D. Weighted Pull-ups 4-5 sets AHAP x 5 reps

***A-D; building on prior week

Conditioning:

Row 1k

24 DB Snatch’s 80/55

12 burpee muscle ups

rest 6 min x 4

Gymnastics:

Bodyweight Pullups 5 x (-2) strict pulls …if less than 10, build in 3 extra sets with short rest off the initial set. Then rest plenty before the next working set towards your (-2) x 5 sets

Assistance:

a.Ring Support Holds ; build on prior week with 2-3 x more interval + increase by 1-2 seconds hold

b. Reverse Hyper 2 x 35 at 2% higher than last weeks. 2 x 20 @7% higher than last weeks

c. 4 x 15 rear DB flies

d. incline bench I’s, Y’s & T’s 3 sets of 12 reps each, with change plates, light

e. crossover symmetry

________________________________________________________________

2018 Performance: <90 minutes of work

A. Snatch; up to heavy triple from @ the knee, or off blocks at knee height. + 2 x 3 @ 90%

B. 4 rds

Row 1k

24 DB Snatch’s 80/55

12 burpee muscle ups

rest 6 min between rounds

C. Assistance: (choose specific to you)

a.Ring Support Holds ; build on prior week with 2-3 x more interval + increase by 1-2 seconds hold

b. Reverse Hyper 2 x 35 at 2% higher than last weeks. 2 x 20 @7% higher than last weeks

c. 4 x 15 rear DB flies

d. incline bench I’s, Y’s & T’s 3 sets of 12 reps each, with change plates, light

e. crossover symmetry

The post Tuesday, 051617 appeared first on Complete Athletic Performance.

↧

Wed, 051717

May 16, 2017, 9:22 pm

≫ Next: Thursday, 051817

≪ Previous: Tuesday, 051617

Have you joined the 30 day challenge yet? See the 30 day challenges – CAP fb group for details. Join us and have some “fun”

_______________________________________

REGIONALS:

Emailed

_______________________________________

2018:

Weightlifting:

A. Push Jerk – 3 x 5 @90% of Mondays 5RM

B. Strict Press – 3 x 5 @90% of Mondays 5RM

C. Front SqT – 4 x 9 @74% @ tempo of 20X0

Running:

10 min of running – workout running mechanics and sub maximal efforts here. 75% output and focus.
Into, 3-5 of dynamic work
10 min @85%
Rest 3 min
800m run @70-80%

Rest 1 min x 3

Assistance:
a. Yoke Walk – 40′ x 8 – heavy

b. Bear hug walk – accumulate 5 min, rest 1 min , into 3 min. Heavy load per athlete. Can be sandbag, d ball or strongman sandbag.

c. Crossover Symmetry protocol

d. accumulate 4-5 min in each split position

The post Wed, 051717 appeared first on Complete Athletic Performance.

↧

Thursday, 051817

May 17, 2017, 8:51 pm

≫ Next: Friday, 051917

≪ Previous: Wed, 051717

All:

Rest Day

The post Thursday, 051817 appeared first on Complete Athletic Performance.

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Friday, 051917

May 18, 2017, 8:23 pm

≫ Next: Sat, 052017

≪ Previous: Thursday, 051817

Good Luck to all Athletes competing this weekend!

________________________________________

2018:

Weightlifting / Strength:

a. Clean – 3RM from the knee (or blocks from the knee)

b. Back SqT – 1RM with 3 second pause + 3×3 @85%

c. Weighted Pull-ups 6 reps x 4 sets HEAVY ACROSS
Conditioning:

A. 18-15-12-9-6-3

Heavy Wall Balls

Ghd sit-ups

Box jumps 24/20 * step down

Recovery Work

a. single arm overhead squat positioning work 12-15 minutes

b. Resistance dead bugs – 5 sets of 12 reps each

c. accumulate 2 min in each split position (straddle, plus left foot forward, then right foot forward), walk 1 min, repeat

d. Crossover Symmetry

The post Friday, 051917 appeared first on Complete Athletic Performance.

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Sat, 052017

May 20, 2017, 4:06 pm

≫ Next: Monday, 052217

≪ Previous: Friday, 051917

Recovery weekend

The post Sat, 052017 appeared first on Complete Athletic Performance.

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Monday, 052217

May 21, 2017, 9:17 pm

≫ Next: Tuesday, 052317

≪ Previous: Sat, 052017

Team CrossFit Free

——————————————–

Regionals: Rest / Recovery

______________________________

2018:

De-load week

A1. Speed Deadlifts – emom x 10 min x 3 reps @55-60%.

A2. Bounding work – athletes choice. Suggested triple – forward bounding

***a2. Done in the minute before next minute starts for a1

B. Running Clock

1 rd of;

1k run row

50 Russian kb swings 70/53

25 burpee box jump overs 30/24

Rest 5 min

1 rd of

50 cal bike

50 ghd sit-ups

50 clean and jerks 95/63
Assistance Work:

1. db bent over double rows 10-12 rep x 4 sets

2. 2 rds of 35 pvc dislocates, 12 inverted scAp squeezes , 1:30 stretch each pec doorway stretch

3. Bike work : 2:45 hard. Rest 2 min x 5 rds

The post Monday, 052217 appeared first on Complete Athletic Performance.

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Tuesday, 052317

May 22, 2017, 9:12 pm

≫ Next: Wee, 052417

≪ Previous: Monday, 052217

De-load week continues
Weightlifting:

A. SqT Snatch

70% x 1.1.1 cluster; :10 count between x 2 sets

75% x 1.1.1 cluster; :10 count between x 2 sets

78% x 1.1 cluster; :10 count between x 2 sets
Gymnastics:

A. Weighted Pull-ups ; every :90 x 3 reps x 8 sets

B. Weighted Ring Dips; every :90 x 3 reps x 8 sets

**a&b; ascending or across; athletes choice

C. Tabata Ring Support Hold (externally rotate rings) – :20 on :10 off; target 8 rounds. *modify on/off time duration based on prior weeks buildout
Conditioning:

amrap 7

7 t2b

7 wall balls
Assistance:

A. 2 rds

25 light band tricep press downs

25 light band curls

50 light band, seated on ground rows

B. 15 min backwards sled drag; empty to light weight, constant movement walking backwards, dragging sled

The post Tuesday, 052317 appeared first on Complete Athletic Performance.

↧

Wee, 052417

May 23, 2017, 9:35 pm

≫ Next: Thursday, 052517

≪ Previous: Tuesday, 052317

De-load week continues . . .

Weightlifting:

A. Power Clean; every :90 x 2 TnG reps, starting at 70% of your 1RM PC; ascending no higher than 80% at any point. Ascending; athletes choice on jumps x 8 sets

B. Jerk Drive – 5×5 @100% of your 1RM Front SqT
Conditioning:

A. 3 rds

400m Row

15 sqt snatch’s 75/53

12/10 cal bike

9 strict hspu
Assistance Work:

1. cone / ladder drills – spend 10-15 min footwork drills and speed

2. Db suit case step ups 8-10 reps x 4 sets

3. Pbar l-Sit and hs or shoulder hold work – 10-12 min

The post Wee, 052417 appeared first on Complete Athletic Performance.

↧

Thursday, 052517

May 24, 2017, 3:35 pm

≫ Next: Friday, 052617

≪ Previous: Wee, 052417

Connor

Rest Day

The post Thursday, 052517 appeared first on Complete Athletic Performance.

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Friday, 052617

May 25, 2017, 10:36 pm

≫ Next: Sat, 052717

≪ Previous: Thursday, 052517

De-load week wraps up. Our next phase kicks off Monday!

Weightlifting:

A. Snatch wave – singles @ %

75.78.80

77.79.81

78.80.82

80.80.77

B. Split Jerk ; climb to heavy single for the day . Only 1 miss allowed
Conditioning:

3 rds – afap

21 pull-ups

15 deadlifts 225/163

90′ hs Walk

400m run
Assistance Work:

1. 16 min bike :30 hard / :30 easy

2. 2 min in each split position

3. Weighted plank 5 x 1 min

4. Resistance deadbugs 4 x 15

The post Friday, 052617 appeared first on Complete Athletic Performance.

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Sat, 052717

May 26, 2017, 9:19 pm

≫ Next: Sunday, 052817

≪ Previous: Friday, 052617

De-load week wraps up today

Phase 2 of 2018 kicks off Monday. Regionals folks from 2017 season will be joining. Those taking bit more time, no worries. Transitional periods will be built on to kick your 2018 season off when ready.
A. Clean and Jerk Wave – 3.2.1.3.2.1.3.2.1 – first triple starting at 65% ; ascending to heavy in each wave portion, relative to the day

B. AMRAP 7

5 burpees over bar

3 hang power cleans 185/123

1 legless rope climbs

C. Running

2k run

Rest 3:30

1k run

Rest 2:30

800m run x 3; rest 1:30 between

D. Assistance Work

1. Athlete specific recovery