Tuesday, 062717

Teammate Tuesday!  Post you and your favorite workout buddy to IG and tag #CAPteammatetuesday

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Weightlifting +

A. Snatch Complex: 3 second pause above knee and snatch; into hang snatch with 2 second pause below knee, into TnG snatch. Climb to heavy in the complex in 18-20 min 

B. Weighted Pull-ups : 

1. 5×5 Chin-up: AHAP, 3 count down each rep +. 3×6 DB Row 30% Bench 1RM. + 3×15 Banded Face Pulls

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Conditioning:

10 tng power cleans 

1 min row 

Rest 4 min x 4 sets. Ascending in weight of heavy across. Athletes choice and feel for the day 

+

:30 @80% + :30@50%

Ski erg (use rower if no ski erg)

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Gymnastics: (add on)

5 rds 

12 t2b

1 legless rope climb (up and down)

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becomplete

1. 18 min backwards sled drag (sled only or light weight) 

2. Crossover symmetry with focus on end range of motions 

3. 10-15 min of scap and thoracic static stretching / movement

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Monday, 062617


Regionals:

Strength

A. Strict Press – 5RM + 1×5@90%

B. Back SqT – 5RM @Tempo of 31X0

C. GHD Back Ext , 4×10-12 weighted 

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Conditioning:

5 rds 

5 shoulder to overhead 205/133-185/113-123

10 c2b pull-ups

15/12 cal bike 

Rest 1 min between rounds 

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Gymnastics: (as focus)

EMOM x 10 (strict HSPU – 3-5 rep range, so adjust height / weight accordingly) – *shooting same as last week ; extending time 

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becomplete

1. DB SA row 5-7 reps each x 3 sets – 1 seconds pause top each rep 

2. 3 rds; 8-10 tricep plate overhead extensions, max l sit hold, 20 band scap squeezes 

3. bodyweight, single leg lateral step ups 14-16 reps each leg x 3 sets at tempo 

4. accumulate 3 min in each split

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Running:

Speed Development 

1. 600-800 easy warm up

2. Drills: 1 of each: high knee. Heel to butt. Skipping. Build up x 3. All barefoot 

3. 8 x 100 fast, recovery is an easy 100 plus 60 seconds. Run these without losing form. 

4. Cool down 600 easy

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Opens Phase:

Conditioning:

5 rds 
5 shoulder to overhead 205/133-185/113-123
10 c2b pull-ups
15/12 cal bike 
Rest 1 min between rounds 
+

Strength / Gymnasitcs or Running from above; specific to your weakness focus. 

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Saturday, 062417

Denis T with a PR Clean

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Warmup / Activation:

3 min bike, increasing intensity each :30, never above 75-80% effort 

3 min of lower body dynamic movement 

3 min bike constant @80%

3 rds of , 15 banded good mornings,10 banded side steps each way, quarter squat high jumps

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3 rds NFT

:12 second bike sprint

5 deadlifts (empty bar)

5 hang muscle cleans 

5 strict press 

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3 rds NFT

:07 second bike sprint

5 muscle snatch’s (empty empty bar)

5 behind neck snatch grip strict press 

5 ohs 

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Weightlifting:

a. Snatch; 10 x 1 @80-83%; 10 for 10 is goal ; Rest between <2 min 

b. Hang Clean (athlete choice to power or squat) + Push Jerk ; EMOM x 10 ; starting 65-70% of 1RM ; ascending accordingly per athlete, for the day

c. Snatch Deadlifts – 8 x 1; no hook / no strap; done every :90 at 105% or greater – focus = speed bottom to top 

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Conditioning

2 rds 

50 wall balls 

40 burpee box jump overs 24/20

30 ghd situps 

+

1k row ; rest 3:30 x 3; 80% aerobic efforts, sustainable throughout. Note splits 

**rest /recover between row repeat and work 

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becomplete

1. 5 rds NFT – 50’ HEAVY sled push + 50’ rope sled pull 

2. Ring Support holds :15-:20 holds x 6 rds; rest accordingly. Those with proper positioning and great support, can add a little weight here. 

3. Seated Plate Overhead Tricep Extensions: 8-10 reps x 3-4 sets 

4. Crossover Symmetry Protocol / Banded Scap Work 

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Friday, 062317

CAP Masters will be live July 3rd (Monday). Subcriptions will be live by end of the weekend.  

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Regionals:

Weightlifting

A. Clean (blocks or at knee hang) – 1×3 @70 1×3@73 1×3@76 1×3@79 1×2@72 1×2@77 1×2 @82

B. Back SqT – 1rm with 5 second + 3×3@85% with no pausing 

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Gymnastics

sHSPU – find a max deficit for 3 strict

Hspu with 3 second eccentric and 3 sec hold at lockout, each rep 

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Conditioning

AMRAP 5

Ladder – 1/1,2/2,3/3… etc 

Muscle UP

Power Clean 205/133

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Rest 5 min 

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AMRAP 5 

10/8 cal bike 

8 kb swings 70/53

8 burpees 

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Rest 5 min

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5 min bike @80-85% – sustainable start to finish 

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Running: Week 2 – Day 2 

Strength Development

Warm Up:

400-600 easy

2 x 100 buildups barefoot, slow run back

Calf rollout

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Main Set: To be completed on track or grass just inside lane 1
2-3 x 1 mile repeats(fast straights – moderate effort on turns), recovery is 2-3 minutes. The key here is to feel a change in the effort from the straights to the turns but always keep running. I don’t want you to toggle from fast to easy.

Cool down: 800 easy(half barefoot)

Calf rollout

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becomplete

1. Superset: 12-15 band scAp squeezes + 12-15 double db seated bent over rows + 12-15 seated bent over db fly’s 

2. Ghd barbell Back extension – 3 x 10 with 10 second hold on final rep of each set 

3. 3 min double lax ball on upper back

4. Crossover Symmetry 

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2018 Open Prep:

Weightlifting

A. Back SqT – 1rm with 5 second + 3×3@85% with no pausing 
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Conditioning: 

AMRAP 5
Ladder – 1/1,2/2,3/3… etc 
Muscle UP
Power Clean 205/133
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Rest 5 min 
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AMRAP 5 

10/8 cal bike 
8 kb swings 70/53
8 burpees 
+

Any of the becomlete accessory work you have time for.  

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Thursday, 062217


 

A. Rest / Recovery Day

B.   Running

*those adding in their day 2 running on their Thursdays.

  1. Strength Development

Warm Up:

  1. 400-600 easy
  2. 2 x 100 buildups barefoot, slow run back
  3. Calf rollout

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Main Set: To be completed on track or grass just inside lane 1

  1. 2-3 x 1 mile repeats(fast straights – moderate effort on turns), recovery is 2-3 minutes. The key here is to feel a change in the effort from the straights to the turns but always keep running. I don’t want you to toggle from fast to easy.
  2. Cool down: 800 easy(half barefoot)
  3. Calf rollout

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