Girls taking the team win Saturday at CFF. See CAP Instagram for workout they did.
Week 1 of Strength Cycle – Phase 1; following the Hypertrophy phase of 10’s
Competition:
A. Push Jerk – 5RM + 2×5@90% *15 minutes once warm
B. Push Press – heavy 5 rep in 12 minutes
C. Back SqT – 5RM + 2×5@90% *
D. MAP Training @80%
amrap 10
3 strict hasp (varying heights)
5 burpees
7 ring dips
rest 4 min
amrap 10
10/8 cal bike
12 GHD situps
6 power cleans 185/123
E. Assistance Work
Single arm DB Press 8-10 reps each side x 4 sets
5 rds of 10 inverted Scap squeezes into :15 hs hold belly to wall
50 PVC dislocates
4×15 weighted Situps
Performance:
A. Push jerk
B. Backsquat
C. MAP
Running:
400m X 2; rest 1:30
800m X 2; rest 1:30
200m X 4; rest :45
5-7 min @50-60% cool down
A: 5RM Push Jerk 153#, drop sets at 138#
B: 5 rep push press, 128#
C: 5RM back squat, 203# less than my 10 RM from last week ha, legs were smoked from a lot of biking this weekend. drop sets at 183#
D: AMRAP 1: 6rds
AMRAP 2: 4+3
E: Accessory Work done, used 30# for SA DB Press, used 25# for weighted sit ups
Running: 400’s (1:39, 1:34), 800’s (3:09, 3:01) completely surprised myself on 800’s, 200’s(:43, :44, :43, :43)
Push jerk 265
Push press 225
Back squat- first day not box squatting since groin injury so just did some positional work with 135 5×5
Metcons
9 rounds with 3-4 inch deficit not sure
4 rounds plus 6 ghd (15 Cals on airdyne) very slow ghds being careful about groin and hip
Accessory work done
Added in some hpc work and ring hspu work at home
A. Push Jerk- 85 kg + drops done at 76kg
B. Push press- 80 kg
C. Back sqt- 110 kg + drops done at 99kg
D. 8 rounds/ 6+1 rounds
E. Accessory work done minus the single arm DB press
Stuck to given time frames for all.
A. 5RM Push Jerk – 75kg
Drop Sets: 67kg
B. 5RM Push Press – 68kg
C. 5RM Back Squat – 110kg
Drop Sets: 99kg
D.
AMRAP 1: 7+8…. Good workout to work HSPU and Ring Dips… They’ll be strengths soon
AMRAP 2: 6+8
E. All accessory work done. Plan on adding the run add-on, in Tuesday or Thursday
Rested shoulder due to tight external rotator
Back squats @ 160 kg
Metcons done. Unsure how many rounds.