CAP Masters will be live July 3rd (Monday). Subcriptions will be live by end of the weekend.  

___________________________________

Regionals:

Weightlifting: 

A. Clean (blocks or at knee hang) – 1×3 @70 1×3@73 1×3@76 1×3@79 1×2@72 1×2@77 1×2 @82

B. Back SqT – 1rm with 5 second + 3×3@85% with no pausing 

#

Gymnastics: 

sHSPU – find a max deficit for 3 strict

Hspu with 3 second eccentric and 3 sec hold at lockout, each rep 

#

Conditioning: 

AMRAP 5

Ladder – 1/1,2/2,3/3… etc 

Muscle UP

Power Clean 205/133

#

Rest 5 min 

#

AMRAP 5 

10/8 cal bike 

8 kb swings 70/53

8 burpees 

#

Rest 5 min

#

5 min bike @80-85% – sustainable start to finish 

#

Running: Week 2 – Day 2 

Strength Development

Warm Up:

400-600 easy

2 x 100 buildups barefoot, slow run back

Calf rollout

_____

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

Cool down: 800 easy(half barefoot)

Calf rollout

#

becomplete: 

1. Superset: 12-15 band scAp squeezes + 12-15 double db seated bent over rows + 12-15 seated bent over db fly’s 

2. Ghd barbell Back extension – 3 x 10 with 10 second hold on final rep of each set 

3. 3 min double lax ball on upper back

4. Crossover Symmetry 

_______________________________

2018 Open Prep:

Weightlifting: 

A. Back SqT – 1rm with 5 second + 3×3@85% with no pausing 
#

Conditioning: 

AMRAP 5
Ladder – 1/1,2/2,3/3… etc 
Muscle UP
Power Clean 205/133
#
Rest 5 min 
#

AMRAP 5 

10/8 cal bike 
8 kb swings 70/53
8 burpees 
+

Any of the becomlete accessory work you have time for.  

The post Friday, 062317 appeared first on Complete Athletic Performance.

​

Denis T with a PR Clean

#

Warmup / Activation:

3 min bike, increasing intensity each :30, never above 75-80% effort 

3 min of lower body dynamic movement 

3 min bike constant @80%

3 rds of , 15 banded good mornings,10 banded side steps each way, quarter squat high jumps

+

3 rds NFT

:12 second bike sprint

5 deadlifts (empty bar)

5 hang muscle cleans 

5 strict press 

+

3 rds NFT

:07 second bike sprint

5 muscle snatch’s (empty empty bar)

5 behind neck snatch grip strict press 

5 ohs 

#

Weightlifting:

a. Snatch; 10 x 1 @80-83%; 10 for 10 is goal ; Rest between <2 min 

b. Hang Clean (athlete choice to power or squat) + Push Jerk ; EMOM x 10 ; starting 65-70% of 1RM ; ascending accordingly per athlete, for the day

c. Snatch Deadlifts – 8 x 1; no hook / no strap; done every :90 at 105% or greater – focus = speed bottom to top 

#

Conditioning: 

2 rds 

50 wall balls 

40 burpee box jump overs 24/20

30 ghd situps 

+

1k row ; rest 3:30 x 3; 80% aerobic efforts, sustainable throughout. Note splits 

**rest /recover between row repeat and work 

#

becomplete: 

1. 5 rds NFT – 50’ HEAVY sled push + 50’ rope sled pull 

2. Ring Support holds :15-:20 holds x 6 rds; rest accordingly. Those with proper positioning and great support, can add a little weight here. 

3. Seated Plate Overhead Tricep Extensions: 8-10 reps x 3-4 sets 

4. Crossover Symmetry Protocol / Banded Scap Work 

The post Saturday, 062417 appeared first on Complete Athletic Performance.

Regionals:

Strength: 

A. Strict Press – 5RM + 1×5@90%

B. Back SqT – 5RM @Tempo of 31X0

C. GHD Back Ext , 4×10-12 weighted 

#

Conditioning:

5 rds 

5 shoulder to overhead 205/133-185/113-123

10 c2b pull-ups

15/12 cal bike 

Rest 1 min between rounds 

#

Gymnastics: (as focus)

EMOM x 10 (strict HSPU – 3-5 rep range, so adjust height / weight accordingly) – *shooting same as last week ; extending time 

#

becomplete: 

1. DB SA row 5-7 reps each x 3 sets – 1 seconds pause top each rep 

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

3. bodyweight, single leg lateral step ups 14-16 reps each leg x 3 sets at tempo 

4. accumulate 3 min in each split

#

Running:

Speed Development 

1. 600-800 easy warm up

2. Drills: 1 of each: high knee. Heel to butt. Skipping. Build up x 3. All barefoot 

3. 8 x 100 fast, recovery is an easy 100 plus 60 seconds. Run these without losing form. 

4. Cool down 600 easy

____________________________________

Opens Phase:

Conditioning:

5 rds 
5 shoulder to overhead 205/133-185/113-123
10 c2b pull-ups
15/12 cal bike 
Rest 1 min between rounds 
+

Strength / Gymnasitcs or Running from above; specific to your weakness focus. 

The post Monday, 062617 appeared first on Complete Athletic Performance.

Teammate Tuesday!  Post you and your favorite workout buddy to IG and tag #CAPteammatetuesday

__________________________

Weightlifting +

A. Snatch Complex: 3 second pause above knee and snatch; into hang snatch with 2 second pause below knee, into TnG snatch. Climb to heavy in the complex in 18-20 min 

B. Weighted Pull-ups : 

1. 5×5 Chin-up: AHAP, 3 count down each rep +. 3×6 DB Row 30% Bench 1RM. + 3×15 Banded Face Pulls

#

Conditioning:

10 tng power cleans 

1 min row 

Rest 4 min x 4 sets. Ascending in weight of heavy across. Athletes choice and feel for the day 

+

:30 @80% + :30@50%

Ski erg (use rower if no ski erg)

#

Gymnastics: (add on)

5 rds 

12 t2b

1 legless rope climb (up and down)

#

becomplete: 

1. 18 min backwards sled drag (sled only or light weight) 

2. Crossover symmetry with focus on end range of motions 

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

The post Tuesday, 062717 appeared first on Complete Athletic Performance.

Use your fitness they say. They say if a Grizzly chases you, you just have to be faster than the person next to you 🤔

_________________________________________

Regionals / Opens:

Weightlifting:

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

B. bent over rows. 4 x 6-8 heavy 

#

Conditioning: 

3 min AMRAP 

3 muscle ups 

6 thrusters 105/73

Rest 3 min

3 min AMRAP 

3 muscle ups

3 thrusters 135/93

Rest 3 min

3 min Max cal bike 

#

Running:
Strength Development 

1. 600-800 warm up

2. 4 x 50 build ups. Walk back 

3. 6 x 400 on an easy 200 for your rest. The effort is hard at most. The short recovery allows for strength development as long as the pace isn’t too fast. Track your 400 splits. Each interval should be about the same. 

4. Easy 800 cool down

#

becomplete: 

20-30 athlete specific mobility / recovery 

***priority! 

The post Wed, 062817 appeared first on Complete Athletic Performance.

Congrats to Team Fiternity on their 1st place finish for 18.1 in the Northeast. A great start to their season

#

Regionals:

Am:

A. Power snatch x 3 (tng) + 2 OHS ; every :90 x 7 sets ; @65-70% of max snatch

B. Power clean + Front SqT + Jerk ; @85-90% of your Mac power clean x 3-4 sets

C. 8 min ski erg – :30 hard :30 easy

#

Pm:

A. 4 rds

30’ OH Walking lunge 115/83

8 burpees over bar

30’ OH Walking lunge

10 hang power cleans

12 front squats

30’ HS walk

Rest 4 min x 4

Following final round , IMMEDIATELY into 10 min @50% flush.

#

Becomplete:

1. db sa row 10-12 reps x 3 sets each side

2. 3×15 band high face pulls

3. I’s, Y’s and T’s – inverted bench – 3 sets of each 8-10 reps per

4. Reverse Rabat’s L-Sit – :10/:20 x 8

5. Crossover symmetry protocol

#

#

#

Performance:

A. Choose either A or B from AM Session; depending on weakness

B. . 4 rds

30’ OH Walking lunge 105/73

8 burpees over bar

30’ OH Walking lunge

10 hang power cleans

12 front squats

30’ HS walk

Rest 4 min x 4

Following final round , IMMEDIATELY into 10 min @50% flush.

#

Becomplete:

1. db sa row 10-12 reps x 3 sets each side

2. 3×15 band high face pulls

3. I’s, Y’s and T’s – inverted bench – 3 sets of each 8-10 reps per

4. Reverse Rabat’s L-Sit – :10/:20 x 8

5. Crossover symmetry protocol

The post Wed, 022818 appeared first on Complete Athletic Performance.

@cap_masters

#

Recovery day in Prep for 18.2

Bike:

20 min easy; arms and legs. Conversational piece

+

5 min dynamic yoga style stretching *constant movement and flow

+

10 min on bike

:30 @80% :30 lets only coast

+

5 min dynamic yoga style mobility

+

10 min bike at 50% Z1

Visualize: 18.2

The post Thursday, 030118 appeared first on Complete Athletic Performance.

18.2 is here. Let’s get it folks! See bullet points below

#

Am:

A. 10 min mono-structural warmup @60-70%. . . GET SWEATY

B. 10 min (activation) focusing on hips, hamstrings, shoulders , chest

C. :12 bike sprint x 5; rest 2 min in between and start loosening up DB Front Squats, Burpees, Barbell ONLY clean work (elbows)

D.

2 DB front Squats

2 bar facing burpees

4 DB front Squats

4 bar facing burpees

6 DB Front Squats

6 Bar facing burpees

Rest 1 minute

8 db front squats

8 bar facing burpees

**During these rounds, you will be practicing transitioning, positioning and pacing

E. Clean ; climb to 75% of your 1RM Clean…hit 3 singles at this weight, resting 2 minute between.

F. 10 min easy bike and cool down work (foam roll, scap work etc)

#

Pm:

A. 18.2 & 18.2A

*warmup tips : see below in bullets

#

#

Notes regarding 18.2

* Warmup: MUCH longer than the workout. During the warmup for this, you NEED to hit 90-95% – get the heart rate going prior to starting this workout.

* Make sure to prep all mobility positions for you specifically through these movements

* Big focus on your front rack. It’s irrelevant how good it is fresh. Following the burpees, things will tighten up… make sure you are prepared for this

* Core + rotation. Trunk needs to be primed. Folllwing the workout, the legs will be taxed, the shoulders will be taxed and your coordination while moving heavy weight will be tested. Do not let your lack of trunk activation prior be the reason you can’t clean the weight. Your “twist” will come from your burpee over the bar (the top athletes) – so prepare for that. Warm it up.

* Warmups for Clean. Climb to your opener. Attack this opener like it’s a 1rm. When you hit this weight following your the workout, it will feel much heavier. If need a round about # to start. Think 65-70% ish for the first clean.

* Jumps will depend on time left and so forth. This will be on an individual basis

* Pacing: it’s not a sprint start here. It’s a hard effort start, within your capacity and understanding that the workout starts at round 7ish. Understand where your half way point is “reps” wise, but how that correlates to time isn’t the same. Much less transitions here and much longer duration on burpees.

* You need to have something left to get through the 7/8/9/10 burpees. Pace will be VERY specific here and Individualized to how folks respond. Many will do well going out hot in something like this and “buying time” essentially; while many absolutely wilL not.

* Set up: simile to 18.1, set is a big part of this. In the beginning, the stress on the body will come from the movement of stations, versus the movement of the workout. Back and forth back and forth. Stepping backwards over bar or turning around? These are things you will figure out in your am session. The how’s and why’s FOR YOU. in theory, db’s will be as close to barbell as u physically can, facing forward and back (direction of jumping over) and will be slightly inside the plate or straddling it essentially. BUT, this may not be what is most comfortable for all. Spend some time in your am set up diamond this all in, so your warmup for the workout hasn’t zero energy expended trying to figure this out. *those doing all in one single session. Do this as soon as you walk in the gym.

* Transition to bar: for the highest level of athletes it’s a sub 5 min. I believe we will see sub 4 as the top scores potentially. With this, you have lots of time. 2 minutes rest is no problem for you to calm the heart rate down, let your system flush the legs a bit and mentally prepare for that barbell. Those athletes NOT as low on the time line, you need to be a bit quicker with your plan here. Again, hit a opener you can make but that is a good weight to get the mind ready for some big weight coming.

* Equipment: proper shoes, knee sleeves, belt …. all nearby for the switch. Some may choose to wear Y shoes on workout, or switch. That’s preference and your call.

* Remember the jams on the leaderboard – be intelligent and methodical with your jumps and attempts.

* Have fun and give it 110%; walk away proud and smiling. Remember, while your participating in the 2018 CrossFit Games Open, many are sidelined with injury and unable to participate. This is ignoring real world problems of course but you get the point. Enjoy this!

The post Friday, 030218 appeared first on Complete Athletic Performance.

A. Following a short warmup for positioning and prep . . .

1 min bike

1 min dynamic upper

1 min run

1 min dynamic lower

1 min rower

Rest 2:30 x 4

B. 3 rds NFT

15 Ghd sit-ups

1 legless Rope climb

15 ghd back ext

10 kipping HSPU 3/1″

C. 20-30 min of athlete specific recovery

The post Saturday, 030318 appeared first on Complete Athletic Performance.

Regionals:

Weightlifting :

A. Power clean x 2 + 2 jerks; to Max for day

B. Back squat : 90% x 6 singles afap

Rest 4 min

85% x 9 reps afap

Rest 2 min

80% x 12 reps afap

#

Conditioning:

8-6-4

Squat snatch 155/108

Muscle up

Rest 4 minutes

21-15-9

Ghd sit-ups with 14/10# ball *ball touches ground and feet each rep

Strict HSPU

Rest 4 minutes

30-20-10

Cal bike

3x DU

#

Becomplete:

1. banded hamstrung curls 4 x 12-15 each side

2. Banded side steps -30’ x 4x each way

3. Seated bent over rear dB flys 4x 15 reps

4. Thoracic extension – 5-7 min. Search YouTube and pick one different than you have done. Give it a shot

5. Banded row – 3 sets -5 reps each side

6. Crossover symmetry protocol

#

#

#

Performance:

A. Back squat : 90% x 6 singles afap

Rest 4 min

85% x 9 reps afap

Rest 2 min

80% x 12 reps afap

#

Conditioning:

8-6-4

Squat snatch 155/108

Muscle up

Rest 4 minutes

21-15-9

Ghd sit-ups with 14/10# ball *ball touches ground and feet each rep

Strict HSPU

Rest 4 minutes

30-20-10

Cal bike

3x DU

#

Becomplete:

1. banded hamstrung curls 4 x 12-15 each side

2. Banded side steps -30’ x 4x each way

3. Seated bent over rear dB flys 4x 15 reps

4. Thoracic extension – 5-7 min. Search YouTube and pick one different than you have done. Give it a shot

5. Banded row – 3 sets -5 reps each side

6. Crossover symmetry protocol

The post Monday, 030518 appeared first on Complete Athletic Performance.

Sarah’s 243# from 18.2a

#

Barbell Work:

A. 7 TnG Power Clean + Push Jerks + :90 row; rest 4:30 x 4

B. Bench Press 4 x 5 @75%

#

Conditioning:

AMRAP 12

8 Double KB Hang Snatch 53/35

30’ double KB front rack walking lunge ^

10/8 cal bike

#

Gymnastics:

EMOM x 10

5 burpees afap + 1 legless rope climb

#

Conditioning piece add on:

Ski Erg: 7 x 15 /12 cal ; rest :90

#

Becomplete:

1. 200m forward run @70%, 100m backward; rest 2 min x 3-4 ads

2. 5-7 min of Ankle mobility

3. Medball Russian Twists 14 reps alternating sides x 4 sets

4. Reverse Tabata L Sit; x 8

5. Superset; banded tricep press down x 12-15 reps +12-16 alt db hammer curls… x 3-4 sets

6. Change plate rear fly’s 10-12 reps x 3 sets

7. Crossover symmetry protocol

#

#

#

Performance:

Barbell Work:

A. 7 TnG Power Clean + Push Jerks + :90 row; rest 4:30 x 4

B. Bench Press 4 x 5 @75%

#

Conditioning:

AMRAP 12

8 Double KB Hang Snatch 53/35

30’ double KB front rack walking lunge

10/8 cal bike

The post Tuesday, 030618 appeared first on Complete Athletic Performance.

193# for Lynn on 18.2a

#

Regionals:

Weightlifting:

a. Split Jerk – 6 x 3 @77%

B. Front SqT – EMOM x 1 rep at 83% x 5 min

#

Gymnastics:

EMOM; 8/6 cal bike + 30’ HS walk x 6 minutes

*those struggling with HS walks, potentially ad some skill work in today

#

Conditioning:

3 rds strict “Cindy”

+

5 rds of,

120’ shuttle run (30’ increments)

25 double unders

60-90’ light sled push

60-90’ light sled pull (walk backwards)

12 wall balls

+

2 rds

3 bar muscle ups

6 strict ring dips

9 box jump overs 30/24

+

10 min on rower @70%

#

Becomplete:

1. single leg step ups 10-12 reps each leg x 3 sets each side

2. Single leg suitcase deadlifts 8-10 reps light x 3 sets

3. Banded Leg extension 3 sets of 10-12 reps

4. Waiters carry 4 x 30’ each side

5. Change plates, incline bench…5 min of scap work

6. Crossover Symmetry protocol

#

#

#

Performance:

Gymnastics:

EMOM; 8/6 cal bike + 30’ HS walk x 6 minutes

*those struggling with HS walks, potentially ad some skill work in today

#

Conditioning:

3 rds strict “Cindy”

+

5 rds of,

120’ shuttle run (30’ increments)

25 double unders

60-90’ light sled push

60-90’ light sled pull (walk backwards)

12 wall balls

+

2 rds

3 bar muscle ups

6 strict ring dips

9 box jump overs 30/24

+

10 min on rower @70%

#

Becomplete:

1. single leg step ups 10-12 reps each leg x 3 sets each side

2. Single leg suitcase deadlifts 8-10 reps light x 3 sets

3. Banded Leg extension 3 sets of 10-12 reps

4. Waiters carry 4 x 30’ each side

5. Change plates, incline bench…5 min of scap work

6. Crossover Symmetry protocol

The post Wed, 030718 appeared first on Complete Athletic Performance.

Yay for recovery days

#

@60-70% throughout

1 min bike

1 min rower

1 min dynamic stretching (athlete choice)

1 min ski erg

1 min bike (legs only Z1)

Rest 1 min x 5

+

30 min bike @Z1 – full flush

The post Thursday, 030818 appeared first on Complete Athletic Performance.

Regionals / Performance:

1. Open 18.3

2 Rounds For Time Of:
100 Double-Unders
20 Overhead Squats (115/80)
100 Double-Unders
12 Ring Muscle-Ups
100 Double-Unders
20 Dumbbell Snatches (50/35)
100 Double-Unders
12 Bar Muscle-Ups
Time Cap: 14 Minutes

***

Notes: will also be updated late AM

• Back up rope
• Tie shoes / double knot
• Tight, efficient set up
• Intelligent break ups for those not highest levels
• A DU workout

The post Friday, 030918 appeared first on Complete Athletic Performance.

A. Bent Over Barbell Row (quick stop on ground each rep – past knee, up and in) 5 x 5

B. HS Hold : reverse tabata; x 10

C. EMOM X 20

Odd: 15/12 cal bike

Even: 8 kB + 6 burpee

D. Recovery from

18.3 ; athlete specific

The post Sat, 031018 appeared first on Complete Athletic Performance.

Cheers to Monday!

#

Regionals: (2 sessions)

Weightlifting:

A. TnG SqT Snatch Wave

5.3.4.3.2.3.2.5.

*first 5 rep treated as Heavy “speed work”. Ascending did lower reps while decreasing when reps go up. Shoot for no longer rest than 2:30 between wave sets

B. Front SqT: bottom up cluster 1.2.1. 15-20 second rest between sets here – climb to max for day in <18 min

#

Gymnastics:

(-5) tng Kipping HSPU ; rest 2 min ; 50% of reps done afap Strict. Regionals level folks, 3/1 deficit for the strict

#

Conditioning:

0-4 min

Ladder 2/2,4/4,6/6 etc

Thrusters 115/83

C2b pull-ups

4-8 min

Same ladder of

Deadlifts 225/153#

Cal Bike

Rest 2 minutes

8-16 min

Amrap

12 ghd sit-ups

30’ oh walking lunge 105/68

8 bar lateral burpees

30’ oh walking lunge

#

Becomplete:

1. suit case single leg good mornings (with rear leg in couch stretch position on wall) – 4 sets of 8-10 reps each leg (not heavy)

2. Single leg body weight step ups. 8-10 reps each leg x 3-4 sets

3. Sorensen Hold 3 x 1 min slightly weighted

4. 3 sets ; superset – plate overhead tricep extension 8-12 reps + DB Hammer curl alt arms x 3-4 sets

5. 2:30-3 min static hold in each split position

6. Crossover symmetry

#

#

#

Performance:

A. TnG SqT Snatch Wave

5.3.4.3.2.3.2.5.

*first 5 rep treated as Heavy “speed work”. Ascending did lower reps while decreasing when reps go up. Shoot for no longer rest than 2:30 between wave sets

B. Running clock :

0-4 min

Ladder 2/2,4/4,6/6 etc

Thrusters 115/83

C2b pull-ups

4-8 min

Same ladder of

Deadlifts 225/153#

Cal Bike

Rest 2 minutes

8-16 min

Amrap

12 ghd sit-ups

30’ oh walking lunge 105/68

8 bar lateral burpees

30’ oh walking lunge

The post Monday, 031218 appeared first on Complete Athletic Performance.

#teammatetuesday

#

Regionals:

A. Row: 500m Row @80% output from week prior to the Open x 6; rest 2:15

B. EMOM x 21

Minute 1: 3-5 HEAVY Hang Power Cleans

Minute 2: 12 t2b + 1 Rope climb (with feet)

Minute 3: 30′ DB thrust Lunge (see below) 50/35

*lunge one step, step back leg up and thruster DB’s , then alt legs and lunge forward; essentially making your way 30’

C. EMOM x 20

Minute 1: Athlete Weakness 1

Minute 2: Athlete Weakness 2

*smart and low volume here.

D. Ski Erg

Session 1 of the week

– 3-4 x 500m race effort on 200m easy

– keep moving on these. That means after your 500m piece go right into the 200m

– keep the stroke long and remember to vary the stroke rate by changing your recovery -not by decreasing the length of your stroke

#

Becomplete:

1. Weighted GHD Situps; 3 x 15

2. 3 x 14 Russian twists (use wall ball, med call or plate; side to side)

3. 10-30 minute ; play a game. Hand eye coordination. Place catch, play tag; PLAY!

4. Crossover Symmetry

#

#

#

Performance:

A. EMOM x 21

Minute 1: 3-5 HEAVY Hang Power Cleans

Minute 2: 12 t2b + 1 Rope climb (with feet)

Minute 3: 30′ DB thrust Lunge (see below) 50/35

*lunge one step, as you step back leg up, thruster, then alt legs and lunge forward; essentially making your way 30’

B. EMOM x 20

Minute 1: Athlete Weakness 1

Minute 2: Athlete Weakness 2

*smart and low volume here.

#

Becomplete:

1. Weighted GHD Situps; 3 x 15

2. 3 x 14 Russian twists (use wall ball, med call or plate; side to side)

3. 10-30 minute ; play a game. Hand eye coordination. Place catch, play tag; PLAY!

4. Crossover Symmetry

The post Tuesday, 031318 appeared first on Complete Athletic Performance.

Regionals / Performance:

Weightlifting:

Clean + hang Clean + Jerk; 77% of your 1RM Clean and Jerk ; every :90 x 6 reps

#

Conditioning:

4-5 rds

10/8 cal bike

8 alt DB SqT Snatch 70/55

6 burpee box jumps overs 24/20

15/12 cal row

Rest 1 min between rounds

Rest 5 minutes

EMOM x 6

Minute 1: 30” HS Walk

Minute 2: 10 GHD Back Ext

*Skip if yesterday you added in HS walks ..Hit some GHD Back Ext following

#

becomplete:

1. Jerk Drives 6 x 4 @100% of Front SqT

2. Pistols static holds; reverse tabata holds x 16; alt legs so 8 each :10 on and :20 off (1 pistol, pause for the time in bottom)

3. DB SA Row 8-10 reps each arm x 4 sets each side

4. DB Bent over rear fly’s

5. Crossover Symmetry Protocol +_ some extra focus on the specifics which benefit you

The post Wed, 031418 appeared first on Complete Athletic Performance.

What

The

*uck . . .

do you mean 60 min on the bike?!?!?

Recovery:

60 min bike flush

+

Athlete specific mobility / activation.

The post Thursday, 031518 appeared first on Complete Athletic Performance.

Who’s pumped for Deadlifts?

#

All:

Am: warmup

A. 3-4 x 500m rows ; increasing pace

B. Reverse hyper 2 x 20 @50% of 1rm back squat

C. 5 rds

:10 hs hold

5 barbell straight legged deadlifts

5 hang scap squeezes

5 light kips just open and closing shoulder

D. Rest between rds = changing weights. Calming etc

1 rd

5 deadlifts 135/93

5 strict hspu

1 rd

5 deadlifts 185/123

5 kipping hspu

1 rd

4 dead’s 225/153

6 kipping hspu

1 rd

3 dead’s 275/183

8 kipping Hspu

+

10 min bike @50%

#

#

PM:

Notes:

* New HS Standard

* Measure it and also check the box and lines now; since can’t touch

* Get comfortable with this and the full press out to hit line. Don’t get no rep’d!

* 2 barbells; set them up

* If doing it busy environment; have 2 others ready and loading fast. You only have 9 HSPU prior to that next barbell

* Transitions

* Equipment set up

* Relative for those finishing or deep into, but also for less movement even if resting

* Pacing; know you “Diane”. Do not sprint this , pace properly, relative to you and the next barbell coming!

* Deadlift: don’t get exhausted and widen feet and hands and lose position. You will pay for it in later minutes. It’s not a clean, don’t treat it like one when the workout catches up.

* Get after it and have some fun

The post Friday, 031618 appeared first on Complete Athletic Performance.