Wyman, hitting the 30 Day CAP challenge
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Regionals:
am
A. Snatch ; triple high pull @93-97% of your 1RM
B, Blocks (above knee) Power Clean – 5 x 3 starting at 73-75% of your 1RM power cleans
C. Deadlift ; 1” deficit — 6 x 3 @80-83% of your 1RM Deadlift
D. Weighted pull-ups 6×5 ascending
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pm
A. 500m row x 6 ; rest 2:30 @ average of 1 second lower per split than a weeks ago
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Becomplete:
1. 15 min backwards sled drag 25’s on for men, 15’s for women.
2. 4×15 weighted ghd sit-ups
3. 15-20 recovery work
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Performance:
A. Snatch ; triple high pull @93-97% of your 1RM
B, Blocks (above knee) Power Clean – 5 x 3 starting at 73-75% of your 1RM power cleans
C. Weighted pull-ups 6×5 ascending
D. 500m row x 6 ; rest 2:30 @ average of 1 second lower per split than a weeks ago