Have you followed @cap_masters on IG yet?
#
Regionals:
Am
A. 500m Row x 5 rest 2:15 (hard intervals – this is individual pacing) ; and kicking things off here in 2018. Push the pace to get some updated pacing
B. 6 Strict HSPU + 8 Kipping HSPU x 5 sets; rest 2:15 between (athlete chooses height of deficit, if doable)
C. Single leg steps up – suitcase hold to 20″. 12-14 reps alternating legs. Rest 2 min between
#
#
Pm
A. Back SqT – 5×5 ascending. First working set at 75% + 1×5@90% of your heaviest 5 today
B. Running clock
5 min AMRAP
5 thrusters 185/113-123
7 bar lateral burpees
9 t2b
Rest 5 min
AMRAP 10
10 thrusters 100/68
12 box jump overs 24/20
14 ghd sit-ups
#
Becomplete:
1. DB sa row : 15 rep each side X 3 sets with 2-second pause at top
2. 3 X 15 Ghd back ext. rest 1 min between or 3 X 25 on reverse hyper
3. Single arm hang scap squeezes x 5-7 each side x 3-4 sets
4. 3x 15 band hamstring pulls
5. Weighted single leg eccentric pistols d 2-3 reps each side x 4-5 sets each
6. Crossover symmetry
#
Running Programing:
Session 1
1. Warm Up
– 500m row – 500m ski – 500m bike
– 5min run moderate – outside
– 5 x 20sec surges on 40sec
2. Main Set
– 5-4-3-2-1 min repeats on 50% of the work duration. Effort is strong and builds slightly as the repeats decrease in duration. Follow with an easy 5min
3. Cool Down
– 750m row – 500m ski
***if would like running programming ahead, for better scheduling purposes, please email in.
#
#
#
Performance:
A. Back SqT – 5×5 ascending. First working set at 75% + 1×5@90% of your heaviest 5 today
B. Running clock
5 min AMRAP
5 thrusters 185/113-123
7 bar lateral burpees
9 t2b
Rest 5 min
AMRAP 10
10 thrusters 100/68
12 box jump overs 24/20
14 ghd sit-ups
#
Becomplete:
1. DB sa row : 15 rep each side X 3 sets with 2-second pause at top
2. 3 X 15 Ghd back ext. rest 1 min between or 3 X 25 on reverse hyper
3. Single arm hang scap squeezes x 5-7 each side x 3-4 sets
4. 3x 15 band hamstring pulls
5. Weighted single leg eccentric pistols d 2-3 reps each side x 4-5 sets each
6. Crossover symmetry