Announcements:
Stay tuned for the blog here and IG for announcements upcoming.
Following Regionals weekends this year, we are going to phase out 2018 into sections of focus for individuals. Weather your focus needs to be gymastics, weightlifting or endurance focused programming; we will have options for you.
CAP is also growing and we are excited to announce our new projects and offerings for 2018 very soon!
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2017 Regionals:
Athlete Specific (group / email)
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2018 Regionals:
Weightlifting / Strength:
A. Snatch; up to heavy triple from @ the knee, or off blocks at knee height. + 2 x 3 @ 90%
B. Snatch Grip Deadlift – 5RM (keep snatch positions as the goal and proper pulls angles) + 2 x 5 @90%
C. Bent over BB Row – 5RM + 1-2 x 5 @90%
D. Weighted Pull-ups 4-5 sets AHAP x 5 reps
***A-D; building on prior week
Conditioning:
Row 1k
24 DB Snatch’s 80/55
12 burpee muscle ups
rest 6 min x 4
Gymnastics:
Bodyweight Pullups 5 x (-2) strict pulls …if less than 10, build in 3 extra sets with short rest off the initial set. Then rest plenty before the next working set towards your (-2) x 5 sets
Assistance:
a.Ring Support Holds ; build on prior week with 2-3 x more interval + increase by 1-2 seconds hold
b. Reverse Hyper 2 x 35 at 2% higher than last weeks. 2 x 20 @7% higher than last weeks
c. 4 x 15 rear DB flies
d. incline bench I’s, Y’s & T’s 3 sets of 12 reps each, with change plates, light
e. crossover symmetry
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2018 Performance: <90 minutes of work
A. Snatch; up to heavy triple from @ the knee, or off blocks at knee height. + 2 x 3 @ 90%
B. 4 rds
Row 1k
24 DB Snatch’s 80/55
12 burpee muscle ups
rest 6 min between rounds
C. Assistance: (choose specific to you)
a.Ring Support Holds ; build on prior week with 2-3 x more interval + increase by 1-2 seconds hold
b. Reverse Hyper 2 x 35 at 2% higher than last weeks. 2 x 20 @7% higher than last weeks
c. 4 x 15 rear DB flies
d. incline bench I’s, Y’s & T’s 3 sets of 12 reps each, with change plates, light
e. crossover symmetry