Prep 1-2 mins rolling out glutes 1-2 mins rolling out hip flexors :45 sec Banded dorsiflexor ankle stretch **https://www.youtube.com/watch?v=3RoRqUrIZ_c # Activation 3 mins of Dynamic movement @walking pace – 12 reps Single leg banded hip flexor pulls **https://www.youtube.com/watch?v=drh1C9wVVYI 12 reps Straight legged donkey kicks **https://www.youtube.com/watch?v=FlWTMfgB0Hk # Warm-up 300m row Damper @10 **stroke count as low …
Strength Phase: A. Clean up to 3RM from floor + 2×3@90% B. Clean Pull 3RM – hitting all positions C. CG deadlift – 3rm D. Weighted wide grip pull-ups – 6×5 E. Weighted close grip chin-ups – 7×4 F. Bike – 10 min :30 hard :30 easy # 2019: A. Clean up to 3RM from …
Prep 1-2 mins rolling out quads 1-2 mins rolling out hip flexors # Activation 12 banded scap squeezes 12 Lying hip flexor pulls **https://www.youtube.com/watch?v=drh1C9wVVYI 12 banded goodmornings 12 alt banded side steps # Warm-up 3-4 mins of Dynamic movement @walking pace – 2-3 mins of Dynamic movement @Running pace – 3 Rounds 10/8 cal bike …
Congrats to at CAP’s 1st photographer! @capracottaphoto # Strength Phase: Split jerk up to 3RM 2×5@90% Back SqT – 3RM + 2×3@90% Push Press up to 3RM + 2×3@90% Strict Press up to 3RM 2×3@90% Bent over BB Row 4 x 6 HEAVY Weighted Sit ups 4 x 15 # 2019 Regionals: Weightlifting: a. Split …
Prep 1-2 mins rolling out scaps 1-2 mins rolling out chest 1-2 mins rolling out hip flexors # Activation 5 min bike: interval 2 mins @60-70% 1 min: :12 sec hard/:18 easy 1 min @80% 1 min: :30 sec legs only/:30 sec arms only # Warm-up 20 DB snatches **Light light weight 5 box …
Strength Phase: A. Snatch – AHAP ; athlete chooses start position B. Clean & Jerk – AHAP; athlete choose start position C. Front SqT- 2RM # 2019: A. Clean and Jerk ; AHAP ; athlete choose start position B. Running clock 0-6 minutes 250m row 15 kB swings 70/53 25 burpees 15 kB swings 250 …
Prep 2-3 mins rolling out glutes 1-2 mins on rolling out chest # Activation 12 Scap retrations 10 Quadrupeds **each 10 single leg glutes bridges # Warm-up 300m row 4 inch worms 8 kang squats 16 jumping jacks – 200m row 4 strict pull-ups **Pause @bottom & top 8 air squats w/4 sec down …
Strength Phase: Snatch from floor up to 3RM + 2×3@90% Back SqT – 5rm with 3 second pause in hole + 2×5@90% with pause Snatch Pull up to 3RM + 2×3@90% Snatch deadlift up to 3RM + 1×3@90% RDL 3-5×3 within 10% of 3RM Bent row 3-5×3 within 10% of 3RM Weighted GHD Situps 4 …
Prep 1-2 mins mashing traps w/BB 2-3 mins rolling out upper thoracic 1-2 mins rolling out chest # Activation w/PVC 10 Snatch grip DL 10 Snatch High hang pulls **hip 10 Snatch grip behind the neck strict press x2 # Warm-up 250m row 3 inch worms 6 single leg glute bridges **each :30 sec …
Rest Day