• Friday, 041919

    Have you checked out the CAP Podcast yet! Tune in. Today, Q and A episode 1 will go live.

    #

    Performance:

    A. Handstand obstacle Course Practice / Handstand walking – 10 minutes

    B. Ladder – 7 min clock

    1 sqT clean 225/153

    2 strict hSpu

    2 SqT cleans

    4 strict hspu

    3 sqT cleans

    6 strict hspu

    4 Sq C

    8 s hspu

    5 Sq C

    10 s hspu

    Etc

    B. 5 rds

    12 Ghd sit-ups

    15/12 cal Asaault Bike

    #

    Competition:

    A. Power snatch go 75% as emom x 10. Minutes 5-10 at 75% x 1-2 reps

    B. Handstand Ramp / obstacle course work : 10 Minutes

    C. Afap – Ladder 1- 5 SqT cleans + 2.4.6.8.10 hspu

    1 SqT clean 225/153

    2 pbar HSPU (6/4”)

    2 SqT cleans

    4 pbar hapu (6/4”)

    3 squat cleans

    6 pbar

    4 squat cleans

    8 pbar

    5 squat cleans

    10 pbar HSPU

    Rest recover

    @70%

    1000-m row

    50 strict pull-ups

    1,000-m row

    50 push-ups

    1,000-m row

    100 squats

  • Thursday, 041819

    All the smiles for Rest Day

  • Wed, 041719

    Performance:m / Masters / Teens:

    A. Front SqT: cluster of 1.1.1.1.1 To max for day

    *:10 count between cluster reps

    **1st rep 5 second pause

    2nd rep 4 second pause

    3rd rep 3 second pause

    4th rep 2 second pause

    5th rep 1 second pause

    B. MAP TRAINING

    MAP training @70-80%

    Amrap 6

    3 ohs 135/93

    6 c2b pull-ups

    12 / cal bike

    Rest 3

    Amrap 12

    400m row

    20/16 cal bike

    100’ farmers carry

    50’ bear crawl

    1 pegboard

    #

    Competition:

    Weightlifting:

    A. Front SqT: cluster of 1.1.1.1.1 to max for day

    *:10 count between cluster reps

    **1st rep 5 second pause

    2nd rep 4 second pause

    3rd rep 3 second pause

    4th rep 2 second pause

    5th rep 1 second pause

    B. CG Deadlift: from 1” deficit

    3.2.1 cluster

    :10 count between cluster reps;

    To heavy for the day

    #

    Gymnastics:

    5 x 10 UB strict HSPU – 3/1” deficit as target

    #

    Conditioning:

    MAP training @70-80%

    Amrap 6

    3 ohs 135/93

    6 c2b pull-ups

    12 / cal bike

    Rest 3

    Amrap 12

    400m row

    20/16 cal bike

    100’ farmers carry

    50’ bear crawl

    1 pegboard

    #

    Becomplete:

    A. 7 min row at 40-50%

    B. 10-15 min of thoracic and scap work

    C. 10-15 min; nasal breathing – as dark as you can make it in the room

  • Tuesday, 041619

    -All-

    Conditioning:

    Running clock

    At 3.2.1 go

    2 rds

    15 hang power cleans 135/93

    400m run

    Rest

    @10 min mark,

    15 hang Power cleans 135/93

    400 run

    15 hang power cleans

    Rest

    @15 min mark

    30/24 cal bike buy in;

    Then,

    3 rds

    15 heavy wall balls

    12 t2b

    9 burpee box jump over 30/24″

  • Monday, 041519

    #

    Masters / Teens: regionals folks, active recovery – rest day from weekend.

    #

    Performance/Masters/Teens: (<90 min : 1 session)

    A. Back SqT: 5RM with light bands or light chains; athletes choice + 2×5@90%

    B. AFAP

    15 Db S to Oh 70/55 (2 db’s)

    15/12 calorie Row

    21 DB Front SqT’s 70/55 (2)

    21/16 calorie Row

    28 alt db snatch 70/55 (single dB)

    28/22 calorie row

    35 DB Alt box step ups 70/55 to 20” (single DB)

    35 / 28 calorie row

    *Masters / Teens: Modify DB to 50/35

    C. Becomplete

    #

    Competition: (2 sessions)

    Weightlifting:

    A. SqT Clean Thruster + Hang SqT Clean + Push Jerk + Hang SqT Clean + Split Jerk; build to heavy in complex in 15 minutes

    B. Back SqT

    5RM with light bands or light chains; athletes choice + 2×5@90%

    C. KB Single Arm Single Leg; crossbody deadlift ; 6/ each side x 4 sets each side

    D. Seated Strict Press – climb to 5RM + 1×5@90%

    #

    Gymnastics:

    Complex: 2 strict muscle ups + 6 strict pullups (weighted if option is there) + 12 ring rows

    Rest 3 min x 5 sets

    #

    Conditioning:

    15 Db S to Oh 70/55 (Double db)

    15/12 calorie Row

    21 DB Front SqT’s 70/55 (double dB)

    21/16 calorie Row

    28 alt db snatch 70/55 (single dB)

    28/22 calorie row

    35 DB Alt box step ups 70/55 to 20” (single db)

    35 / 28 calorie row

    #

    Becomplete:

    1. Emom x 10 (breathing add)

    Minute 1: 15/12 cal ski erg

    Minute 2: 7/5 cal bike + 7 burpees

    2. Bent over barbell row – supinated grip – 4×5 heavy

    3. Seated Bent over rear DB flys 3 x 12-15

    4. SA banded rows x 15 reps x 3 sets each side

    5. 3 rds, 15 banded scap squeezes , :20 wall press , 1 min ring supper plank hold

    6. Crossover symmetry

  • Sunday, 041419

    Rest Day