CAP on vaca in Colombia for some recovery
Weightlifting
A. SqT Snatch – 7 x 3 @77-80% of 1RM
B. Power Clean + FS + Jerk; 6 x 2 @ 78% of 1RM clean and jerk
C. Back SqT – 1 x 20 @55% of 1RM, + 3 x 5 @78% of 1RM at 31X0
Gymnastics: (if adding in gymnastics as focus; separate from conditioning piece between AM/PM or lower volume)
Choose 1 of the following;
4 x 25 UB kipping HSPU
5 x 20 UB
6 x 15 UB
10 x 10 UB
Rest accordingly
Conditioning:
MAP Training 90+% *push your output from the start today
AMRAP 3
3 power cleans 135/93
6 pushups
9 air squats
rest 1 min
AMRAP 6
3 power cleans 185/123
6 ring dips
9 box jumps (step down)
rest 1 min
AMRAP 9
3 power cleans 225/153
6 muscle ups
9 heavy wall balls
Training Options / Assistance Work:
A. Single Arm DB Press – 4-6 rep heavy x 4 sets each side
B. GHD Back ´Ext 3 x 20 ; rest 1 min between
C. Crossover Symmetry and 7-10 on pecs, shoulders and postural focus
Endurance (rowing build out)
A. 1k row @ 7-8 seconds slower than your last 500’s pace. rest 2:15 x 5
Am:
A. Snatch done at 117#
B. Complex done At 151#
C. Back squats done at 209#
Pm:
Not sure on how many rounds except for last amrap got 3+8. Did last round Power Cleans at 145#
Snatches at 90
Back squats done
Hspus 4 x 20
Metcons
#1: more then Tasia
#2 : more then Tasia
#3 less then Tasia
Bring On Tuesday!
Snatches at 75 and moved up to 80 for last 2 sets
Squats- Done
HSPU- 5×20 with generally 45 second to minute rest in between
Metcon:
1.) 7+1
2.) 7
3.) 3+10