Clint, from @capmasters
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Regionals:
Am:
A. Snatch Singles; 5-7 singles. ; no higher than 90%, but force nothing.
B. Clean Pull up to 3RM. heaviest you can while maintaining all positions of your clean
C. Strict HSPU – bodyweight x 5 sets of 8-10 reps; athlete chooses height accordingly for this
D.
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Pm:
A. Emom x 14
Odd: 15/12 cal row
Even: 15 burpees over rower
Rest 6 min
B. 500m row x 4 ; rest 3:30 ; starting our 500m buildout. Set hard pace here, but SUSTAINABLE
C. 7 sets
1 deadlift @78-83% + immediately into seated high jump, bound into broad jump ; rest 2:30-3 min between each set
*start seated. Set up a pvc in front, high? Parallel to floor. Jump this and when you land over, rebound into broad jump.
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becomplete:
1. CAP 30 Day Challenge: accumulate 5 minutes in Front Rack Double KB Hold *see FB group for full details on weeks progressions.
2. Single Leg step ups , bodyweight , 3 sets of 12 reps …stick to same side for 12, rest :30 then other leg; back and forth
3. 10 min of Scap Work
4. 10 min minimum of hip mobility and hamstring extension
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Performance: (one sesssion)
A. Snatch Singles; 5-7 singles. ; no higher than 90%, but force nothing.
B. Clean Pull up to 3RM. heaviest you can while maintaining all positions of your clean
C. Strict HSPU – bodyweight x 5 sets of 8-10 reps; athlete chooses height accordingly for this
*modify accordingly. Goal is not failure sets – rest accordingly
D. Emom x 14
Odd: 15/12 cal row
Even: 15 burpees over rower
E. becomplete from above; recovery work