Pse2

July 04, 2016 Monday

Accessory Work

3 x 12 Stiff Legged Deadlifts at last week’s weight

3 x :60 ME Overhead Plate Situps 45/25


July 01, 2016 Friday

Swim 3 (C2)

8:00 Work @ 90% of LT Pace or Time Trial distance for Sport 2:00 Rest/Easy Pace

Bike 3 (C2)

8:00 Work @ 90% of LT Pace or Time Trial distance for Sport 2:00 Rest/Easy Pace

Run 3 (C2)

8:00 Work @ 90% of LT Pace or Time Trial distance for Sport 2:00 Rest/Easy Pace

Row 3 (C2)

8:00 Work @ 90% of LT Pace or Time Trial distance for Sport 2:00 Rest/Easy Pace

Conditioning

*Scale to keep workout less than 10 minutes!


June 30, 2016 Thursday

Warm-Up, Skill, & Cool Down

Mobility: Squat Therapy Off Post 3:00 2 x 5 4-Point Squats, 5 Up and Over the Fence Per Side Warmup: 5:00 Monostructural of Choice Skill: Max Plank Hold, Rest 3:00 then 4 x :30 Single Arm + Single Leg Plank Hold Rest 1:30. 2x on Right and 2x on Left. Cool Down and Mobility Foam Roll Glutes 2:00/side

Strength - Squat Clean Complex EMOM

EMOM for 8:00 of: 1 High Hang Squat Clean + 1 Hang Squat Clean @ + 5 to 10#’s to last week’s Suggested WU as follows: 3 @ 30% – 2 @ 40% – 1 @ 55% *Each position so 6 – 2 reps total

Accessory Work (NOT TIMED)

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


June 29, 2016 Wednesday

Swim 2 (C2)

4 sets of: :30 Work :30 Rest :30 Work :20 Rest :30 Work :10 Rest :30 Work then 2:00 full recovery before new set

Bike 2 (C2)

4 sets of: :30 Work :30 Rest :30 Work :20 Rest :30 Work :10 Rest :30 Work then 2:00 full recovery before new set

Run 2 (C2)

4 sets of: :30 Work :30 Rest :30 Work :20 Rest :30 Work :10 Rest :30 Work then 2:00 full recovery before new set

Row 2 (C2)

4 sets of: :30 Work :30 Rest :30 Work :20 Rest :30 Work :10 Rest :30 Work then 2:00 full recovery before new set


June 28, 2016 Tuesday

Warm-Up, Skill, & Cool Down

Mobility: Band Distraction for Ankles 2:00 / side 2 x 3 Wall Walks, 6 Burpees, 12 PVC pass thrus Warmup: 2 x 2:00 Assault Bike or Row / 2:00 Rest Focused on Wim Hof Breathing or with Training Mask Rest as needed. This is a warmup. Skill: 10 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 10 Inch worms + Upward Dog Sink Mobilization Off Barbell 3:00 Total

Two Minute Tuesday

Conditioning

Assault Bike / Row


June 27, 2016 Monday

Swim 1 (C2)

Bike 1 (C2)

Run 1 (C2)

Row 1 (C2)

Back Squat @ 90% of Last Week's 3 RM

4x2 @ 90% of Last Week's 3 RM Suggested WU as follows: 10 @ Barbell – 5 @ 50% – 5 @ 65% – 3 @ 80% then begin!

Accessory Work - Weighted Chin-Ups

Accessory Work - Deadlifts & Sit-ups

3 x 10 Stiff Legged Deadlifts *Add weight to last week. 3 x 15 Overhead Plate Situps 45/25


June 24, 2016 Friday

Warm-Up, Skill, & Cool Down

Mobility: Banded Overhead Distraction for Lats 2:00 / side 2 x 3 Wall Walks, 12 scorpions (pronated) Warmup: 4 x :60 of Jump Rope Practice, Rest :30 Skill: Single-Leg Kettlebell Swap 4 x 10 SLKBS 53/35 Rest :60 between rounds. Right side 2x and Left side 2x. Rest as needed between rounds Cool Down and Mobility Lat Smash Off Wall 2:00 / side

Swim 3 (C1)

Lactate Threshold 10:00 @ 95% RPE 9/10 20:00 @ 100% RPE 10/10 Measure heart rate, distance accumulated and average pace. The last 20 minutes is the benchmark. Work hard and stay in it. Compare to B1.

Bike 3 (C1)

Lactate Threshold 10:00 @ 95% RPE 9/10 20:00 @ 100% RPE 10/10 Measure heart rate, distance accumulated and average pace. The last 20 minutes is the benchmark. Work hard and stay in it. Compare to B1.

Run 3 (B1)

Lactate Threshold 10:00 @ 95% RPE 9/10 20:00 @ 100% RPE 10/10 Measure heart rate, distance accumulated and average pace. The last 20 minutes is the benchmark. Work hard and stay in it. Compare to B1.

Row 3 (C1)

Lactate Threshold 10:00 @ 95% RPE 9/10 20:00 @ 100% RPE 10/10 Measure heart rate, distance accumulated and average pace. The last 20 minutes is the benchmark. Work hard and stay in it. Compare to B1.

Push Press Load = RPE 6/10