Pse2

June 07, 2016 Tuesday

Conditioning


June 06, 2016 Monday

Warm-Up, Skill, & Cool Down

Warm Up and Skill Mobility: Banded Hip off Post 2:00 / Side 2 rounds of: 5 inch worm + air squat, 5 up and over the fence / side Warmup: 600m Row – 30 Lunges + Twist toward knee alternating legs Skill: Plate Carries 5 rounds of :60 Max Distance / Rest :60 of: 20m Shuttle Double Hand Plate Carry 45/35 Bumper plate preferred or no handles Cool Down and Mobility 5:00 Walk focused on Wim Hof breathing (2-3 Cycles) Couch Stretch 2:00/side

Strength (B5)

5 x 4 @ + 10#’s to last week’s weight (30#s to B2) 3 – 4 WU sets a lighter loads

Accessory Work

Bent Over Row (supine grip) pause and hold :05 on last rep, add weight to last week’s, RPE 7/10

Accessory Work

Accessory Work

Swim 1 (B5)

Bike 1 (B5)

Run 1 (B5)

Row 1 (B5)


June 03, 2016 Friday

Warm-Up, Skill, & Cool Down

Intention: Increase muscular efficiency. Cardio respiratory endurance. Midline development. Hollow body position to translate to sport. Warm Up and Skill Mobility: Banded Bully Distraction 2:00 / side 3x :30 ON / :30 OFF of: Burpees, Over Under Arm Swings, Situps Warmup: 5:00 Assault Bike EZ Substitute row or run if needed Skill: 2 x 5 Hollow Hold to Superman (:03 pause at each position) EMOM for 6:00 of: :30 Hollow Hold Cool Down & Mobility: 2 x 1:00 Assault Bike + 10 scorpions (alternating sides) Roll lats 2:00/side

Training

Bench Press @ 65% of 1 RM or RPE 7/10

Swim 3 (B4)

Bike 3 (B4)

Run 3 (B4)

Row 3 (B4)


June 02, 2016 Thursday

Intention & Warm Up

Posterior leg strength and power. Explosive and speed strength. Single strength. Low back, glute and hamstring development. Warm Up Mobility: Banded Hip Distraction (plan position leg outside hand) 2:00 / side Warmup: 50m 1 inch worms + 1 Broad Jump. 50m 2 Lunges + 1 Air Squat. 500m Row.

Skill

Complex: 1 High Hang Power Clean + 1 Hang Move the weight fast – go up in weight as form allows.

Strength

5 x 5 @ + 20#’s to B2 (week 2) 7 RM – RPE 7/10 WU 3-4 sets at lighter loads.

Accessory

Barbell or DB in Front Rack RPE 6/10

Accessory

Cool Down & Mobility

500m Row EZ SR 22 – 30 Low Back Smash (Feet on Wall) 2:00/side


June 01, 2016 Wednesday

Swim 2 (B4)

RPE 8/10

Bike 2 (B4)

RPE 8/10

Run 2 (B4)

RPE 8/10

Row 2 (B4)

RPE 8/10


May 31, 2016 Tuesday

Two Minute Tuesday


May 30, 2016 Monday

Swim 1 (B4)

:75 Repeats, :60 Rest RPE 9/10 :60 Repeats, :60 Rest

Bike 1 (B4)

:75 Repeats, :60 Rest RPE 9/10 :60 Repeats, :60 Rest