@cap_masters
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Regionals:
Am
A. Bike – 5 min max cal; rest 3 min x 3
B. 10x10ub kipping Hspu AFAP
C. Weighted pull-ups 5×7
D. Crossover Symmetry protocol
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pm
A. “Gwen”
15-12-9
Unbroken Clean and Jerks ; rest accordingly between sets
*sets must be unbroken. Same weight across. Goal is heaviest weight and afap to compete all 3 sets.
Rest / Recover
B. 21-15-9
Db front rack front squats 50/35’s
Ghd sit-ups
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Becomplete:
KB External rotation drills (lying on your back) x 15–18 reps x 4 sets
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Double bent over DB seated rows 15 reps x 4 sets
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Crossover Symmetry
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Reverse Hyper
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Running:
1. Warm Up
– 6-8min easy
– 8 x 15sec surges on 15sec easy
2. Main Set 1
– 1-2-3-4-3-2-1min repeats on 50% of the work duration for recovery
– Effort is fast on the 1s and 2s. Hard on the 3s and 4
– Track distance covered on the repeats to compare both halves
3. Cool Down
– 6-10min easy
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Performance:
A. “Gwen”
15-12-9
Unbroken Clean and Jerks ; rest accordingly between sets
*sets must be unbroken. Same weight across. Goal is heaviest weight and afap to compete all 3 sets.
Rest / Recover
B. 21-15-9
Db front rack front squats 50/35’s
Ghd sit-ups