Pse2

July 11, 2016 Monday

Row 1 (C4)

Strength

Take 20 minutes to find a 3 RM Suggested WU as follows: 10 @ Barbell – 5 @ 50% – 5 @ 65% – 3 @ 80% then begin!

Accessory

Ring Dips with :03 pause at bottom

Accessory

To 24/20 inch box

Accessory

:60 ME Flutter Kicks 4-Count


July 08, 2016 Friday

Swim 3 (C3)

50:00 Work @ 80% of LT Pace or Time Trial distance for Sport

Bike 3 (C3)

50:00 Work @ 80% of LT Pace or Time Trial distance for Sport

Run 3 (C3)

50:00 Work @ 80% of LT Pace or Time Trial distance for Sport

Row 3 (C3)

50:00 Work @ 80% of LT Pace or Time Trial distance for Sport

Conditioning


July 07, 2016 Thursday

The Hormone Game

Warm-Up, Skill, & Cool Down

Mobility: Hip Distraction Stepping Back in Lunge Position 2:00 / side 2 x 10 inch worms, 10 alternating arm to sky lunges (5 per side) Warmup: 5:00 Monostructural of Choice Skill: 2 x :60 plank hold, rest 2:00 between then 2 x 5 single arm burpee per arm with :10 plank hold complete both arms then rest 2:00 between sets Cool Down and Mobility Couch Stretch 2:00/side Breathe 3-4 Cycles Wim Hof

Strength: Squat Clean Complex

EMOM for 8:00 of: 2 High Hang Cleans + 1 Hang Squat Clean at same weight as last week Suggested WU as follows: 3 x 3 in same complex at lighter loads

Accessory: Shuttle Lunges (NOT TIMED)

3 x 40m Shuttle Forward Walking Front Rack Lunges the Backward Walking Lunges on the way back RPE 6/10


July 06, 2016 Wednesday

The Barbaric Runner

Swim 2 (C3)

:30 Sprint 2:00 full recovery before next sprint

Bike 2 (C3)

:30 Sprint 2:00 full recovery before next sprint

Run 2 (C3)

:30 Sprint 2:00 full recovery before next sprint Runners Treadmill Grade @ 10%

Row 2 (C3)

:30 Sprint 2:00 full recovery before next sprint


July 05, 2016 Tuesday

Two Minute Tuesday

Warm-Up, Skill, & Cool Down

Mobility: Band Distraction for Shoulders 2:00 / side 2 x 10 arm circles forward and backward, 10 PVC figure 8’s, 5 pushup walk outs Warmup: 5:00 Assault Bike or Row Easy Focus on Wim Hof Breathing or use training mask Skill: EMOM for 8:00 of: 3 Box Jump 30/24, step down recommended Cool Down and Mobility Barbell Pectoral Smash 2:00/side

Conditioning


July 04, 2016 Monday

Swim 1 (C3)

Bike 1 (C3)

Run 1 (C3)

Row 1 (C3)

Strength (C3) - Back Squat

4 x 3 @ last weeks weight Suggested WU as follows: 10 @ Barbell – 5 @ 50% – 5 @ 65% – 3 @ 80% then begin!

Accessory Work

5 x 5 of Weighted Strict Chin Ups @ 2nd to last 5 Rep of last week