Category Archives: Complete Athletic Performance

Complete Athletic Performance

Tuesday, 021015

A. 7RM TnG Power Snatch 113
B. Power Clean (high blocks, above knee) x 3 + split jerk x 1; build to max in complex here 183
C. Snatch Pull from knee (vertical shin) 4×3 @173
D. @110%
10 cal bike (Airdyne)
15 Russian KB Swings (70)
30 double unders
rest 4 min x 4
D. 1:32/1:39(DUs not ub)/1:34/1:32 *Airdyne + 70# KB
E. Bike
:20 HARD / :40 easy no arms x 14 min
126
Complete Athletic Performance

Saturday, 020715

A. 5 bar lateral burpees + 20 double unders + Hang Snatch + TnG Snatch – Ladder
every :90 or so
A. Ended complete complex at 65kg(143). Hit the hang twice in 68(150). Failed the tng
B. Afap – Go Go Go!
20 hspu
30 bar lateral Burpees
40 front squats (135/93
B. 3:53. HSPUs ub. 20/10/10. Should’ve hammered in squats on final 10. Too slow
C. For time:
50 Russian kb swings 53
500m row
40 alt kb lunges (hold in goblet) 53
40 box jumps (20)
300m row
30 Shoulder to OH with KB (swapping every 5 reps with KB)
20 cal bike
20 kb Cleans (alt arms)
100 double unders
10 Burpee muscle ups
C. 24:47

Complete Athletic Performance

MONDAY, 020215

Quote
am
A. EMOM x 10; Snatch TnG Triples Starting at 65% ish; climbing:
108/113/118/118/123/128 (missed third)/128/133/138 (missed third)/138 (missed third again)

http://youtu.be/6_aid4GXVnc

B. Back SqT – 3RM for the day + 1×3@90%

http://www.youtube.com/watch?v=0HMHI7slgBM
263 for 3/273 for 2

C. 4 sets of TnG HSPU; rest 1:30 minute between
*no resting on head
15/12/9/10
D. Row
:30 on hard
:30 on easy
1 min on hard
1 min on easy
1:30 on hard
1:30 on easy
2 min on hard
2 on easy
1:30 hard
1:30 easy
1 min hard
1 min easy
:30 hard
:30 easy
 3405
pm
A.  Running clock
3 min max burpees to 6’ target

57

directly into 6 minutes for max clean and jerk

193

into 9 min amrap of,
10 Thrusters (95/63)
10 t2B
10 Box Jumps (24/20)

6+11

B. Assistance Work
5 rds
15 banded scap squeezes
10 barbell curls
10 Plate overhead Extensions
10 Banded Good Mornings