Monday, 071017

Successful day at the CAP Masters Training

Warm-up/Activation

Running Clock:

“0-5”

5 mins of Dynamic movement:

:30 sec stations

Knee pulls to chest

Heel pulls to butt

Alt. calf raises

Alt. lunges

Alt. single leg DLs

Inch worms

In place running high knees

In place running butt kicks

Jumping jacks

Mountain climbers

–

1 min transition

–

Directly into,

“6-16”

AMRAP 10 **warm-up pace

200m run

1 Rnd of strict “Cindy”

10 alt. DB snatches **light

5 burpee broad jumps**soft landing, absorb jump

#

Mobility

3 Rounds

:40 sec banded front rack stretch **each side:20 sec handstand hold **hands directly under shoulders, below squeezed4 lunges w/elbow to the floor, 3 secs

#

Strength   

Front squat: build to heavy 3 rep w/5 sec pause @bottom

+

Drop set @90%: 1 x3 w/no pause

**Make sure to keep the pauses at a true count. We will be building on this. When performing squats with pauses, note that pause does not start till athlete is below parallel and has stopped physically moving. After pause is completed, explode up from the hole, no bouncing out of the hole.

#

Conditioning

30 DUs

25 KB swings @53/35#

20 burpees

15/12 cal bike

X3

4-5 min rest between

**Hard/sustainable efforts throughout

**if no bike, 12/10 cal row

 

**50-59: KB swings @35-44/26#

 

**60+:

25 DUs

20 KB swings @35/26#

15 burpees

12/10 cal bike

x3

4-5 min rest between

**Hard/sustainable efforts throughout

**if no bike, 10/8 cal row

#

BeComplete

1. Reverse Tabata L-sit holds

:10/:20 sec ** we will be build off this this

x8

2. Truck drivers: 3 x20
3. Accumulate 5 minute wall sit