Tasia
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Announcements:
A. Some big changes and announcements coming to CAP very soon. Please tune in to our IG & Facebook account in coming weeks
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Regionals:
Scheduled De-Load
Weightlifting:
a. Hang Snatch – EMOM x 10 x 1 rep at 83-85% of your 1RM Hang Snatch
b. OHS – 3RM @32X1
c. Back SqT 3 x 3 @80%
Gymnastics:
10 pegboard ascents – not hitting a wall , simply building up with these.
Conditioning:
a. AMRAP 20 ; paced start to finish on this today
3 strict muscle ups (regionals standards)
6 burpee box jump overs 40/32″
12 cal row
Running:
600m Run into walk 100m x 5; @75-80% (gage on this would be about running these 600’s at 2 min slower pace than your PR 1 mile time)
Recovery Work
a. single arm overhead squat positioning work 12-15 minutes
b. Resistance dead bugs – 4 sets of 15 reps each
c. accumulate 2 min in each split position (straddle, plus left foot forward, then right foot forward), walk 1 min, repeat
d. Crossover Symmetry
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2018:
Weightlifting / Strength:
a. Clean – 3RM from the knee (or blocks from the knee)
b. Back SqT – 1RM with 5 second pause + 3×3 @85%
c. Weighted Pull-ups 3-5 reps x 3-5 sets
Conditioning:
AMRAP 20
3 strict muscle ups (regionals standards)
6 burpee box jump overs 30/24″
12 cal row
Running:
600m Run into walk 100m x 5; @75-80% (gage on this would be about running these 600’s at 2 min slower pace than your PR 1 mile time)
Recovery Work
a. single arm overhead squat positioning work 12-15 minutes
b. Resistance dead bugs – 4 sets of 15 reps each
c. accumulate 2 min in each split position (straddle, plus left foot forward, then right foot forward), walk 1 min, repeat
d. Crossover Symmetry
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