Please help share our IG / FB post regarding the CAP Masters Programming being released soon. 

—————————————————-

2018:

Strength:

a. Back SqT – 3-5 sets of 3-5 reps at 77-83% 
Conditioning: 

500m row 

40 double unders 

30 ub wall balls 

20/16 cal bike 

10 db clean and jerks 50/35’s 

rest 5 min x 3

*out gate at hard aerobic effort , sustainable for 3 rounds 
Running:

a. 2k run; rest 3 min (dynamic and stretching), 3k run ; rest 2:30, 2k run rest 2 min , 1k run 

Those not pacing out their running for the year, think a 75% output today, sustainable as we accrue distance. 
becomplete: (options)

a. GHD Situps – 3 x 25; looking for quick sets; rest accordingly between 

b. 12 min of banded hip work – side steps, movement etc 

c. 4 x 15 banded dead bugs 

d. Single arm banded rows – 20 reps each side x 3 sets 

e. Dynamic stretching 10 min MINIMUM

The post Wed, 053117 appeared first on Complete Athletic Performance.

All:

Rest Day 

The post Thursday, 060117 appeared first on Complete Athletic Performance.

Chris Anderson – Masters 40-44; 2018

_______________________________________

All:

Weightlifting: 

a. Complex: snatch 3 positional Pull starting at floor, + high hang Snatch + below snatch + 1 inch off floor snatch ; climb to max for the day here in 18-20 min of work once warm

B. Front SqT – 3rm @33X0
Conditioning: 

A. “GRACE”

30 clean and jerks – afap 135/93
B. 3 rds 

30 cal row

20 t2b

10 strict hspu 
Running:

200m run x 10; rest 3 min between *hard efforts *note your splits and try to hold pace 
becomplete:

A. Db sA row 8-10 reps x4 sets each side 

B. Reverse hyper 3 x 25 @ 22-24% of your 1Ram backsqiat 

C. 2 x 30′ banded side step 

D. Crossover Symmetry protocol 

The post Friday, 060217 appeared first on Complete Athletic Performance.

Congrats to Juan on his first Unbroken Grace

_______________________________________

A. 10 min bike @80%

B. 5-7 min of dynamic work *arhletws focus 

C. :15 second bike sprint x 6; rest 2:30

* *in 2:30 – prep for below aerobic warmup workout – sustainable pace start to finish 

D. Prep work / Activation for Metcon 
Conditioning: 

 3 rds – sustainable start to finish is goal 

750m row

21 wall

21 kb swings 53/35

15 ghd sit-ups

15 box jumps 24/20 * step down

9 power snatch 115/83

9 strict ring dips 
Weightlifting :

Emom x 10

2 hang power cleans + 2 hang squats cleans – each min OTM x 10 min 

*start approx 60%. Ascending ; focus = no misses 
BECOMPLETE:

A. 5 rds – NFT

50′ heavy sled push 

1 pegboard climb

B. 4 x 10 hamstring band pull sets 

C. Crossover symmetry + additional scAp work 

The post Saturday, 060317 appeared first on Complete Athletic Performance.

@elleryphotos

1. Our new running cycle kicks off next Monday. This will be led by coach Steve Fluet as he comes on board with the CAP coaching staff.  Affiliates looking to build out their own running program; please contact in. 

2. CAP Masters – coming very soon!

______________

Weightlifting:

a. Back SqT – 10RM + 1×10@90%

b. Bench – heavy 10 rep for the day 

_______________
Conditioning: 

AMRAP 3 

3 power cleans 185/123 

6 hspu 5/3” deficit 

9 heavy wall balls 

#
rest 3 min 

#
AMRAP 3 

3 strict hspu (regular height) 

6 heavy wall balls 

9 power cleans 115/83 

#
rest 3 min 

#

3 heavy wall balls 

6 power cleans 135/93

9 hspu (kipping – regular height)

______________

becomplete: 

1. 1 min stretch x 3; rest :30 between – on knees, arms locked, overhead and reaching out in front. Sink head chest through, opening up shoulders 

2. seated bent over – rear dumbbell fly 3-4 sets of 12-15 reps 

3. 3 x 20 GHD Situps 

4. Crossover Symmetry Protocol (between sets, PVC dislocates)

__________________
Running Add on: 

5 min of running at 70% *working footwork and form 

rest 1 min 

1k Run @pace 

rest 3 min x 3;

7 min light rower as cool down 

The post Monday, 060517 appeared first on Complete Athletic Performance.

Weightlifting / Strength: 

a. Hip Snatch; 4 x 5; ascending; Speed as focus, weight jumps = athletes choice 

b. Snatch Grip Deadlift – 3 x 10; heavy 

c. Bent over barbell Row – 5×5; heavy across 

d. Weighted Pull-ups 4 x 5 reps; ahap
Conditioning: 

A. 10 rds

250m row

10 burpees over rower 

25 double unders 

10 box jumps 24/20 * step down 
Gymnastics: (add on for those with focus)

2 rds 

5 legless top climbs 

25 strict ring dips (think regional standard)
becomplete: 

1. 15 min backwards sled drag. (Light weight added) – constant movement 

2. Db sa row 8-10 reps x 4 sets 

3. Reverse hyper 3 x 25 @25% of your back squat 

4. 4 x 14 dead bugs 

5. Crossover symmetry protocol 

The post Tuesday, 060617 appeared first on Complete Athletic Performance.

Weightlifting : 

A. Push Press – 3-4 sets x 5 @90% of a most recent 5RM push press 

B. Front SqT – 5 sets of 3-5 reps at 75-80% of your 1RM Front SqT 

Conditioning: 

5 rds 

15/12 cal bike 

30′ db Front rack lunge 

12 t2b

30′ HS walk 

6 deadlifts 275/183

30′ db front rack lunge 

3 muscle ups 

 rest 4-5 min btwn
becomplete:

1. tabata HS Hold x 8; belly to wall – :20 on :10 off is max goal. Modify accordingly

2. Weighted plank hold 5 x 1 min

3. 3 rds – 25 band acaps squeezes + 25 pvc dislocates 

4. Crossover symmetry 

5. 10-15 min static stretching weakness 
Running: 

200m x 4; rest :30

Rest 3 min

400m run x 4. Rest 1:30 between

–

Speed work

– 100m shuttle x 6; rest :45

–

5-7 min technical technical  focus 

The post Wed, 060717 appeared first on Complete Athletic Performance.

Safe travels Kien!  See you in 9 months sir
____________________________

Rest Dat

The post Thursday, 060817 appeared first on Complete Athletic Performance.

Use your fitness! 

_________________

Weightlifting: 

a. Power Clean x 3 (singles – dropping, resetting) + 1 push press + 2 push jerks; climbing to max for the day in 18 minutes 

b. Clean Grip Deadlift – 3 x 7 HEAVY – across ; week 1 of a 1x per week Pull Cycle starts next week. Coupled with speed work throughout. Keep on track this progressing through this phase. 

#

Conditioning: 

Hard effort sustainable rounds

200m Sandbag Run 80/60

12 c2b pullups

9 burpees over bar 

6 hang SqT Cleans 155/108 *unbroken, so modify accordingly 

rest 4:30 min x 5

#

Gymnastics: (add on focus work)

EMOM x 16; strict HSPU at 1-3” deficit; choose low volume sustainable reps with a 3 second eccentric on each 

#

Running: (2x per week running program starts on Monday)

1 mile run @60-70%

3 min dynamic stretching 

1 mile run @80-90%

into a 800m cool down 

+

stretching / foam rolling following this session

The post Friday, 060917 appeared first on Complete Athletic Performance.

Chris – Masters 40-44 

_______________________

A. Warmup 

5-7 min of Dynamic lower

+

Bike – 6 min :20 hard :40 easy 

+

5-7 of dynamic Upper 

+

 3 rds of , @70%

18 cal row 

30′ db oh lunge (light)

18 t2b

30′ db oh lunge (other arm)

18 wall balls 

100m backwards run 

#

Weightlifting: 

A. Snatch – singles, done every :90 with 1 second pause 1″ off floor and 1 second pause just below or at knee. Climb to max 

+

3 x 1 @90% – done every 2 min

#

Conditioning:

AMRAP 11

5 clean and jerks 155/108

10 kipping hspu 

15 ghd sit-ups 

+

10 min bike @50%. Recovery 

#

becomplete:

1. sled push – 50m runs x 6-8 rds. Rest recover between. HEAVY!

2. Db rear fly super x 12-15 rep + banded scap squeezes x 15 reps. Superset and 4-5 sets oF this. 

3. Crossover symmetry protocol 

The post Sat, 061017 appeared first on Complete Athletic Performance.

Track Day with Coach Steve Fluet. Many more upcoming!

_________________________________

Regionals: 

Weightlifting / Strength: 

a. Back Squat – 4 x 10 @90-95% of last weeks 10 rep 

b. Bench Press – 5RM with 3 second pause, 2” off chest each rep 

*never contacting chest with bar here 

c. 4×5 Chin-up: AHAP, 3-4 count down

3×15 Banded Face Pull

3×6 DB SA Row 30% Bench 1RM

_________________________________

Conditioning: 

EMOM x 28

Minute 1: 15/12 Cal Row 

Minute 2: 15 Heavy Wall Balls 

Minute 3: 12 burpee Touch’s 

Minute 4: 5 Muscle Ups 

_____________________________________

becomplete:

1. 10-12 single leg lateral step ups x 3 sets each side, light light weight 

2. Banded Hamstring pulls 3 x 12 reps 

3. 3 rds of, 20 banded scap squeezes, 15 pvc dislocates, 10 hang scap squeeze, 15 banded rows 

4. Crossover Symmetry Protocol 
__________________________________________

For those adding in running; we will post the 2 days per week on Monday and Wed. OR Tuesday and Saturday. If you cannot hit the running sessions the day of, that’s fine. You can scroll back and hit your sessions when you can. 

#

Running: 

New Phase

Week 1 Day 1 

Warm Up:

1. 400-800 or 3-5 minutes easy run

2. 4 x 50m Build ups(speed increases throughout), rest: walk back

3. 3. Alternate Heel to butt and skipping: repeat 3x

 Main Set:

1. 2 x 4 x 50m, rest: walk back. These are fast without losing form. After the 1st 4 repeats an easy 400.

2. 1 Mile run: fast straight aways and easy turns

3. Cool Down: 400 plus

______________________________________

Open Athlete:

A. Back Squat – 4 x 10 @90-95% of last weeks 10 rep 

B. EMOM x 28

Minute 1: 15/12 Cal Row 
Minute 2: 15 Heavy Wall Balls 
Minute 3: 12 burpee Touch’s 
Minute 4: 5 Muscle Ups 

The post Monday, 061217 appeared first on Complete Athletic Performance.

Regionals:

warmup piece: 

3 min dynamic upper body

3 min bike @70-80%

3min dynamic lower body 

3 min bike 85%

3 min dynamic upper body 

+ 

3 rds

21 cal bike 

21 t2b (8/7/6)

400m run 

21 kb swings 53/35

21 barbell thrusters

#

Weightlifting: 

a. Hip Snatch; 6 x 4 ; ascending; Speed as focus, weight jumps = athletes choice 

b. Snatch Grip Deadlift – 3 x 10 @90-95% of last weeks 10 rep 

c. Bent over barbell Row – 4×5; heavy across 

#

Conditioning: 

150m Ski erg 

35 double unders 

6 hang power cleans 155/108 *starting number

3 sandbag cleans 150/100

rest 4 minutes between; increase weight on bb each round 
+
afap 

12 ghd situps 

200m row 

rest 3:30 x 5 rds 

#

becomplete: 

1. 50 alt side twist throws (use heavy slam ball, past through torso twisting motion to partner, have toss back – 50, alternate twist direction each time) 

2. 5 rds , 10 db rear flies, 10 double db seated bent over rows, 10 hang scap squeezes, 15 band pass through / dislocates 

3. 10-15 min of Static Split Holds 
________________________________

Opens:

A. Warmup piece

B. Snatch work

C. Part a of workout 

The post Tuesday, 061317 appeared first on Complete Athletic Performance.

Exclusive Client Robert with friends climbing Wachusett Mountain with sleds and slambags; making loops 

—————————————————

Regionals:

Weightlifting: 

A. Push Press – 3 sets x 5 @93% of a most recent 5RM push press 

B. Front SqT – every :90, complete 5 reps at 73% of your 1RM Front SqT x 5 sets 

#

Gymnastics: (test)

1. Max Strict HSPU, rest 3 minutes. Same # for time 

#

Conditioning: 

AMRAP 5 

10 thrusters 95/63

10/8 calorie bike 

rest 3 min 

AMRAP 5 

10 OHS 95/63

10/8 cal bike 

rest 3 min 

AMRAP 5 

10 kb snatch’s 70/53 Alt*

10/8 calorie bike 

#

becomplete: 

1. Banded lat pull downs 12-15 reps x 4 sets 

2. Banded Face High Pulls 4 sets of 10-12 reps 

3. DB Double seated bent over rows 8-10 reps x 3 sets 

4. 3 rds , 25 weighted situps, 25 knee tucks, 2:30 plank hold ; rest 2 min between rounds 

5. Crossover Symmetry protocol + 5-7 min of upper thoracic mobility 

_________________________________

Open Athletes:

A. Max strict hspu , rest 3 min – same # afap

B. Running clock  

AMRAP 5 

10 thrusters 95/63
10/8 calorie bike 
rest 3 min 
AMRAP 5 
10 OHS 95/63
10/8 cal bike 
rest 3 min 
C. Becomplete Phase- above 

The post Wed, 061417 appeared first on Complete Athletic Performance.

Rest Day

Running: day 2 (option for today)

 Broken Aerobic Endurance

Warm Up:

5 minutes easy on grass

4 x 20 second build ups, rest: walk back
Main Set: To be completed on grass

3-4 x 5 minutes repeats, rest: 1 minute. These are a steady state effort(broken conversation pace). The rest allows you to reset your form rather than putting together and 20-25 minute session where your form falls apart. As your fitness levels improves the rest goes away.

Cool Down: easy 5 minutes

The post Thursday, 061517 appeared first on Complete Athletic Performance.

JP

____________________

Regionals: 

Weightlifting +

a. Power Clean x 3 (singles – dropping, resetting) + 1 push press + 3 push jerks; climbing to max for the day in 18 minutes 

b. Clean Grip Deadlift – 3 x 5 HEAVY – building on last week. Pull cycle will start next week; implemented 1x per week 

c. Weighted Pullup 4 x 6-8 reps; weighted 

#

Conditioning: 

7 strict HSPU (athlete chooses height. Tough, but unbroken each round)

5 sandbag cleans 150/100

3 shoulder to overhead 225/153 *from floor *unbroken, so modify accordingly. HEAVY!

1 legless rope climbs 

1 min bike sprint 

rest 5-6 minutes x 5 rds 

#

(option) *if don’t have the heavy sandbag , perform. . . 

7 strict hspu 

5 cleans 225/153 *done as singles 

3 shoulder to overhead 

1 legless rope climbs 

1 min bike sprint 

#
Running: 

Broken Aerobic Endurance

Warm Up:

1. 5 minutes easy on grass

2. 4 x 20 second build ups, rest: walk back

 Main Set: To be completed on grass

1. 3-4 x 5 minutes repeats, rest: 1 minute. These are a steady state effort(broken conversation pace). The rest allows you to reset your form rather than putting together and 20-25 minute session where your form falls apart. As your fitness levels improves the rest goes away. 

2. Cool Down: easy 5 minutes

 #

becomplete: 

1. 3 rds, 25 banded scap squeezes, 25 pvc dislocates, 30’ russian lunge twist (each side)

2. db sa row 7-9 reps x 3 sets each side 

3. change plate, rear fly’s 3 x 15 

4. crossover symmetry 

5. deadbugs 4 x 12-15 reps 

_______________________________________

Open Athletes:

.a. Power Clean x 3 (singles – dropping, resetting) + 1 push press + 3 push jerks; climbing to max for the day in 18 minutes 

b. Clean Grip Deadlift – 3 x 5 HEAVY – building on last week. Pull cycle will start next week; implemented 1x per week 
C.  Afap 

7 strict HSPU (athlete chooses height. Tough, but unbroken each round)

5 sandbag cleans 150/100
3 shoulder to overhead 225/153 *from floor *unbroken, so modify accordingly. HEAVY!
1 legless rope climbs 
1 min bike sprint 
rest 5-6 minutes x 5 rds 

The post Friday, 061617 appeared first on Complete Athletic Performance.

Almost here! Help us spread the word. 

_______________________________

Warmup:

1k row (increasing intensity each 250m)

4 min dynamic upper body 

3 min bike @75%

4 min dynamic lower body 

5 min bike :30 hard :30 easy

+

3 rds 

20 burpees step down step up (alt legs)

20 wall balls (9/6/5)

20 alt db snatch (light)

400m run

100m backwards run (shuttle)

+

Individuals focus prep – 10 min 

#
Weightlifting:

A. Power Snatch 1.1 + 2 OHS. :10 count between power snatches, 2 ohs only after second power snatch – climb to max for the day <18 min

B. Power Clean + SqT Jerk : technique session – ascending and focusing on technique and positioning. 10-12 min. Unable to perform? Work narrow grip ohs from a rack. 

#

Gymnastics: (test)

A. Max strict pull-ups  

#

Conditioning:

A. Running clock 

15 Power snatch 135/93

30 ghd sit-ups 

12 power snatch 

20 ghd sit-ups

9 power snatch 

10 ghd sit-ups 

#

Rest 5-7 min. Winner wins set up if in groups 

#

5 rds

100m shuttle run. (Slam ball 50/30 or sandbag 80/60)

30′ db lunge 50/35’s

30′ hs walk 

30′ burpee broad jump (hands replace feet)

30′ db lunge 

#

becomplete#

1. 10 min , minimum scap work with change played 

2. 10 min banded scap work w/ pvc / band dislocates 

3. Db / banded rows 12-15 reps x 4 sets 

4. Plate oh tricep extension 10 rep x 3-4 sets 

5. 5-10 min thoracic mobility 

6. 5-10 min ankle mobility 

The post Saturday, 061717 appeared first on Complete Athletic Performance.

CAP Masters is just around the corner. Help us spread the word!

_________________________________

Notes: 

As discussed before, the blog is meant to have options for those with specific focus. For the folks with the full training schedule and time, you can break things up into proper sessions etc.  For most with some time constraints, utilize the blogs options and priories for you with your strengths and weaknesses.  

____________________________________

Regionals: 

Strength: 

A. Push Press – 5RM + 1×5@90%

B. Back SqT – 5RM @Tempo of 30X0

C. GHD Back Ext , 3 x 12-15 weighted 

#

Conditioning: (compare to 5.29)

amrap 10 @ competition pace 

5 clean and jerks 155/108

12/10 cal bike 

5 box jumps 40/32

#

Gymnastics: 

EMOM x 8 (strict HSPU – 3-5 rep range, so adjust height / weight accordingly) – athlete specific (buildout)

#

becomplete: 

1. DB SA row 8-10 reps x 4 sets 

2. 3 rds; 8-10 tricep plate overhead extensions, max l sit hold, 20 band scap squeezes 

3. bodyweight, single leg lateral step ups 8-10 reps each leg x 3-4 sets at tempo 

4. accumulate 3 min in each split position 

#

Running:

Speed Development

Warm Up:

1. 600 easy

2. Calf rollout

3. 4-5 x 50m Build ups(speed increases throughout, should be on grass and barefoot), rest: walk back

4. Alternate Heel to butt and skipping: repeat 2-4x

 Main Set:

1. 10 x 50m, recovery is 50 walk back. 1-5 with shoes, 6-10 barefoot. Easy 400 after the 5th rep(focus on mid foot strike and driving through your big toe) *if on grass 

2. 200m hard – 200m easy x 5

3. Cool down 600 easy

4. Calf rollout

_______________________________

Open Athlete:

A. Push Press – heavy 5 rep + alt 

B. Back SqT – 5RM @Tempo of 30X0
C. GHD Back Ext , 3 x 12-15 weighted 
#
Conditioning: (compare to 5.29)
AMRAP  10 @ competition pace 
5 clean and jerks 155/108
12/10 cal bike 
5 box jumps 40/32
+

Cool down recovery from above 

The post Monday, 061917 appeared first on Complete Athletic Performance.

Teammate Tuesday – possibly a caption context

______________________

Weightlifting +

a. Snatch Complex: 3 second pause below knee and snatch; into hang snatch with 2 second pause below knee, into hang snatch with 1 second pause below knee. Climb to heavy in the complex in 18* minutes – following bar work 

b. Snatch Pull ; 5 x 2 – @102% of your snatch from 1” deficit 

c. Weighted Pull-ups : 

1. 4×6 Chin-up: AHAP, 3 count down each rep +. 3×6 DB Row 30% Bench 1RM. + 3×15 Banded Face Pulls

#

Conditioning:

400m Row 

21 heavy wall balls 

15 t2b 

9 Deadlifts 225/153

rest 4:30 x 4 rds 

#

Gymnastics: (add on)

5 rds 

12 ghd situps

1 legless rope climb (up and down)

#

becomplete: 

1. 15 min backwards sled drag (sled only or light weight – walk backwards for 15 min total)

2. Crossover symmetry with focus on end range of motions 

3. 10-15 min of scap and thoracic static stretching / movement 

The post Tuesday, 062017 appeared first on Complete Athletic Performance.

Are you working basic SqT Therapy weekly? 

__________________

Weightlifting

A, front SqT – 3rm with 3 second pause hole each rep. + 2 x3 @90% w/ pause 

B, bent over rows. 4 x 8-10 

#

Conditioning: 

5 rds

200M Backwards Sled drag (light)

15 ghd back etc 

+

20 min bike ; :30 hard effort / :30 easy 

+

Crossover Summetry protocol & Athlete specific static stretching   

The post Wed, 062117 appeared first on Complete Athletic Performance.

A. Rest / Recovery Day

B.   Running

*those adding in their day 2 running on their Thursdays.

2. Strength Development

Warm Up:

1. 400-600 easy
2. 2 x 100 buildups barefoot, slow run back
3. Calf rollout

#

Main Set: To be completed on track or grass just inside lane 1

1. 2-3 x 1 mile repeats(fast straights – moderate effort on turns), recovery is 2-3 minutes. The key here is to feel a change in the effort from the straights to the turns but always keep running. I don’t want you to toggle from fast to easy.
2. Cool down: 800 easy(half barefoot)
3. Calf rollout

The post Thursday, 062217 appeared first on Complete Athletic Performance.