Pse2

June 23, 2016 Thursday

Warm-Up, Skill, & Cool Down

Mobility: Band Distraction for Front Rack 2:00 / side 2 x 10 Mountain Climbers + :05 pause outside hand, 10 Single Leg Touches, 10 PVC Pass Thrus Warmup: 5:00 Monostructural of Choice Skill: 4 x :60 Single Arm Plank Hold Rest 2:00. 2x on Right and 2x on Left. Cool Down and Mobility Roll Thoracic 3:00 Total

Strength (C1)

2 HSC @ 60% of 1 RM Suggested WU as follows: 10 @ BB – 5 @ 40% – 3 @ 50%

Accessory Work (Not Timed)

4 x 40m Walking Front Rack Lunges RPE 6/10 4 x 15 Band Pull Aparts (Supine Grip) RPE 3/10 Rest as needed between sets. NOT FOR TIME.


June 22, 2016 Wednesday

Swim 2 (C1)

2:00 TT RPE 10/10 Accumulate MAX distance. Compare to B1. Then :45 Repeats RPE 8/10 :90 Rest

Bike 2 (C1)

2:00 TT RPE 10/10 Accumulate MAX distance. Compare to B1. Then :45 Repeats RPE 8/10 :90 Rest

Run 2 (C1)

2:00 TT RPE 10/10 Accumulate MAX distance. Compare to B1. Then :45 Repeats RPE 8/10 :90 Rest

Row 2 (C1)

2:00 TT RPE 10/10 Accumulate MAX distance. Compare to B1. Then :45 Repeats RPE 8/10 :90 Rest


June 21, 2016 Tuesday

Two Minute Tuesday

Warm-Up, Skill, & Cool Down

Mobility: Classic Calf Stretch with Straight Leg + Knee Bent 2:00 / side 2 x 5 inch worms + pushup, 10 arm swings forward + backward Warmup: 4 x :60 Assault Bike or Row / :60 Rest Rest as needed. This is a warmup. Skill: 8 rounds of: 1 Box Jump 24/20 into 1 Depth Jump 30/24 Go every :30 scaling height of box accordingly. Depth jump height should remain higher regardless of scale. Cool Down and Mobility 5:00 Easy Assault Bike or Row Pectoral Smash Off Wall 2:00/side

Conditioning

Assault Bike / Row Time Cap: 12 minutes


June 20, 2016 Monday

Swim 1 (C1)

Bike 1 (C1)

Run 1 (C1)

Row 1 (C1)

Strength (C1)

Take 20 minutes to Find a 3 RM Suggested WU as follows: 5 @ 50% – 5 @ 60% – 3 @ 70% the start getting heavy!

Accessory Work

Accessory Work

3 x 10 Stiff Legged Deadlifts *Elevate with plates if needed given mobility 3 x 10 Overhead Plate Situps 45/25


June 17, 2016 Friday

Warm-Up, Skill, & Cool Down

Mobility: Banded Bully 2:00 / side 2 x 40m Bear Crawl – 40m Straight Leg Toe Touches (alternating) Warmup: 2 x 2:00 Assault Bike (or Row) + 10 Pushups Skill: 3 rounds of: 5 Hollow Hold to Superman :20 Hollow Hold :20 Hollow Rock Rest as needed between rounds Cool Down and Mobility Chest smash with Ball 2:00/side off wall

Training

sub row if needed

Swim 3 (B6)

Bike 3 (B6)

Run 3 (B6)

Row 3 (B6)


June 16, 2016 Thursday

Warm-Up, Skill, & Cool Down

Mobility: Banded Hip Distraction (Step back in lunge position) 2:00 / side Warmup: 5:00 Assault Bike / Run / or Row 2x 10 PVC good mornings – 10 Arm to the Sky Lunges alternating legs Skill: 3 x 8 Single Leg KB Deadlift – RPE 4/10 Focus on flat back, packed shoulder and perfect mechanics Cool Down and Mobility 5:00 Assault Bike / Run / or Row 3x Upward and Downward Dog :10 pause per position Foam Roll Hamstrings 2:00/side

Strength - Sumo Deadlift

10 x 2 @ 70% of 1 RM – RPE 6/10 Warmup as follows: 6 @ 40% – 5 @ 50% – 3 @ 60%

Accessory Work 1

@ 40-50% RPE 4/10 – Be Fast and technical!

Accessory Work 2

Accessory Work 3


June 15, 2016 Wednesday

The Wim Hof Method with Brian MacKenzie

Swim 2 (B6)