Taper Week

Each day we build in implied mobility, stretching, and a set of pushups and pullups once a day or so..

13
Active Rest Day Yoga/Swim/Run (sub 2.4k)

14
Long Oly- at least four lifts 5x5 with max rest (go again when you ready) should be like a 1.45 hr workout
60% of max for lifts, Mobility Work, Skills  

Eg. 
Power Clean
Clean Pull 
Push Press
Back Squat


15
Light Wod – No Lifts, 15 min max

16

Another Long Oly- at least four lifts 5x5 with max rest (go again when you ready) should be like a 1.45 hr workout Tech

40% 5x3 for all lifts. Mobility work

17
Non-hot yoga/Swimming

30 min max, low-med intensity

school 830-1115

xfit: 12-1

coach: 345-530

work: ? (7pm)

18

Final Pre-Comp Sesh, W/U skill work

19
FrostFit 2013

Skills List –

So all go through this list for yourself. Then highlight each skill with the background colour. Then you will know what you need to really work on, a little work on and not work on. 

Red = Needs Work

Yellow = Scraping by

Green = Your good to go!

The Body Weight Bro
-Push Ups (chest to deck)
-Situps
-Pull-Ups
-Kipping Pullups
-Skin the Cats
-Wall Climbs
-Shuttle Runs
-Sprinting
-Burees!

-Muscle Ups

-Toes to the Bar
-Knees to the Elbows

-Hand Stand Holds (back to wall & Chest to wall)

The Snatch Bro 
- the Hang Power Snatch
- Hang Snatch
- Power Snatch
- Squat Snatch
- Overhead Squat

The Clean Bro
-hang power clean
-hang clean
-power clean
-Squat clean
- Front Squat

The Presses Bro
-Shoulder Press
-Push Press
-Push Jerk
-Split Jerk

Kettlebell Bro
- Kettlebell Swing (American)
- One Arm Swings
- KB clean
- KB Snatch
- KB Press
- KB Push press
- KB Jerk
- Turkish Get-ups
- Windmills

Other Stuff Bro
- The Double Unders
- The GHD Situps
- The Wall Balls (10ft. Target)
- Med Ball Cleans
- Thrusters
- Rope Climbs w feet
- Rope Climb without feet (arms only)
- Rowing
- The Box Jumps
- The Ring Dips
- Sumo Dead Lift High Pulls

And after all that, they may just invent some new thing and throw it at us. In which case we just have to hope that you have prepared well enough