Monday, 041618

Caption these on the CAP IG page for dress T Shirt

#

Strength Template:

Push press up to 8RM + 2×8@90%

Squat up to 8 RM+ 2X8 @90%

DB Bench Press to 8-10RM + 2×10 @90%

Bent Over barbell Row 8-10 reps x 5 sets heavy

Weighted Situps 12-15 reps x 4 sets

Plank Hold 4 x 1 min holds

#

2018 Regionals:

Recovery Day, w/ some individual focus work

#

2019:

Regionals:

Weightlifting:

A. Push press up to 8RM + 2×8@90%

B. Squat up to 8 RM+ 2X8 @90%

C. SA DB Rows 12-15 reps x 5 sets each side

#

Gymnastics:

Max strict hspu 6/3” (if more than 6-8, wear a vest)

Into max strict hspu

Into max dB Strict Press 50/35* this should be the biggest rep scheme set so choose weight accordingly

Rest 3/1 x 3

#

Conditioning:

A. Bike

1 min bike @70%

Rest :15 x 3

Rest :15 after final bike and into

1 min hard

Rest 4 min between x 4

B. AMRAP 3

3 thrusters 155/103

3 bar lateral burpees

Rest 6 repeat

#

Becomplete:

1. accumulate 240’ in crab walk

2. 4 x 6-8 KB windmills each side

3. 3-4 sets of med Russian twists – 14-18 alternating

4. 100 banded face pulls + 50 pvc or banded dislocates + 50 dB rear fly’s (light)

5. crossover symmetry

#

#

#

Performance:

A. Squat up to 8 RM+ 2X8 @90%

B. Gymnastics:

Max strict hspu 6/3” (if more than 6-8, wear a vest)

Into max strict hspu

Into max dB Strict Press 50/35* this should be the biggest rep scheme set so choose weight accordingly

C. Bike

1 min bike @70%

Rest :15 x 3

Rest :15 after final bike and into

1 min hard

Rest 4 min between x 4

Leave a Comment

Your email address will not be published. Required fields are marked *