CAP Masters will be live July 3rd (Monday). Subcriptions will be live by end of the weekend.
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Regionals:
Weightlifting:
A. Clean (blocks or at knee hang) – 1×3 @70 1×3@73 1×3@76 1×3@79 1×2@72 1×2@77 1×2 @82
B. Back SqT – 1rm with 5 second + 3×3@85% with no pausing
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Gymnastics:
sHSPU – find a max deficit for 3 strict
Hspu with 3 second eccentric and 3 sec hold at lockout, each rep
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Conditioning:
AMRAP 5
Ladder – 1/1,2/2,3/3… etc
Muscle UP
Power Clean 205/133
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Rest 5 min
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AMRAP 5
10/8 cal bike
8 kb swings 70/53
8 burpees
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Rest 5 min
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5 min bike @80-85% – sustainable start to finish
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Running: Week 2 – Day 2
Strength Development
Warm Up:
400-600 easy
2 x 100 buildups barefoot, slow run back
Calf rollout
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Main Set: To be completed on track or grass just inside lane 1
2-3 x 1 mile repeats(fast straights – moderate effort on turns), recovery is 2-3 minutes. The key here is to feel a change in the effort from the straights to the turns but always keep running. I don’t want you to toggle from fast to easy.
Cool down: 800 easy(half barefoot)
Calf rollout
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becomplete:
1. Superset: 12-15 band scAp squeezes + 12-15 double db seated bent over rows + 12-15 seated bent over db fly’s
2. Ghd barbell Back extension – 3 x 10 with 10 second hold on final rep of each set
3. 3 min double lax ball on upper back
4. Crossover Symmetry
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2018 Open Prep:
Weightlifting:
A. Back SqT – 1rm with 5 second + 3×3@85% with no pausing
#
Conditioning:
AMRAP 5
Ladder – 1/1,2/2,3/3… etc
Muscle UP
Power Clean 205/133
#
Rest 5 min
#
AMRAP 5
10/8 cal bike
8 kb swings 70/53
8 burpees
+
Any of the becomlete accessory work you have time for.