Prep 2-3 mins rolling out glutes 1-2 mins rolling out triceps # Activation 12 seat leg extensions 12 glute bridges 12 banded good mornings x2 # Warm-up 5 min bike 1 min @60% 2 mins @:20 sec hard/:40 sec easy 1 min @80% 1 min @60% – 500m row – 3 Rounds 20 Mountain …
Hell of a regionals Prep weekend with some great company. 3 more weeks til the East! # Strength Template: Powerjerk 5RM + 2×5@90% Squat 5RM +2×5@90% Pushpress 5RM + 2×5@90% Bench press 5RM + 2×5@90% Weighted Situps or GHD 4 x 12-15 reps Russian Med Ball Twists 18 reps alternating x 4 sets # 2018 …
Prep 2-3 mins rolling out hip flexors # Activation 15 Banded DLs 12 Double plate chest press 12 Bent over plate reverse flies 5 Kang squats x2 # Warm-up 200m row **strapless 30ft Banded back walk **lead w/heels 5 push-ups w/downward dog 7 KB swings 10 alt box step ups x3 # Mobility :20 …
Sunday, final day of Regionals mock weekend # 2019: Rest Day # 2018 Regionals: Event #4 10.8.6.4.2 – squat snatch @ 185/205/225/245/265- men 133-143-153-163-173 – women 100′ HSW after each set (done in 50′ sections) Rest 60 minutes Event #5 100 CTB pull ups 150 weighted double unders 100 pistols 150 weighted double unders Rest …
Strength Template: A. Snatch 85% every :90 x 12 sets B. Power clean + front squat + push jerk + 2 Split jerks ; to max C. Front SqT – 2RM + 2×2@90% + 2×2 @85% # Regionals Mock Weekend At CFM event 1: Regional Helen 3 rounds of 600m true form run / run …
Prep 1-2 mins rolling out hip flexors 1-2 mins rolling out lats 1-2 mins rolling out scaps # Activation 10-14 DB curls 12-15 Banded face pulls 10-14 DB bent over rows 7-10 kang squats # Warm-up EMOM x4 150 row 4 burpees **stepping + air squat – 3 Rounds 7 Double DB hang snatches …
This weekend, some CAP folks will be at CF Milford throwing down for some training prep. # Strength template : A. Clean from hip/thigh / or high blocks up to 5RM then 2×5@90% B. Back squat – 5rm with 5 second pause each rep C. Clean deadlift up to 6rmthen 2×6@90% RDL 5×8 heavy D. …
Prep/Activation 12 banded upright pulls 12 hollow rocks 12 banded face pulls’ 12 supermans x3 # Warm-up 2 Rounds 300m row 30 Backward banded walk 15 Jumping jacks 15 PVC dislocates 7 PVC OHS – 2 Rounds 3-5 close grip pull-ups :15 sec cobra stretch # Mobility :30 sec pigeon stretch :45-:60 sec Banded …
#tbt 2014 # All: Rest / Recovery – regional mock weekend upcoming
Rest Day!