Have you joined the 30 day challenge yet? See the 30 day challenges – CAP fb group for details. Join us and have some “fun”
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REGIONALS:
Emailed
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2018:
Weightlifting:
A. Push Jerk – 3 x 5 @90% of Mondays 5RM
B. Strict Press – 3 x 5 @90% of Mondays 5RM
C. Front SqT – 4 x 9 @74% @ tempo of 20X0
Running:
10 min of running – workout running mechanics and sub maximal efforts here. 75% output and focus.
Into, 3-5 of dynamic work
10 min @85%
Rest 3 min
800m run @70-80%
Rest 1 min x 3
Assistance:
a. Yoke Walk – 40′ x 8 – heavy
b. Bear hug walk – accumulate 5 min, rest 1 min , into 3 min. Heavy load per athlete. Can be sandbag, d ball or strongman sandbag.
c. Crossover Symmetry protocol
d. accumulate 4-5 min in each split position