Thank you for yet another amazing @cap_masters training day.
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Strength Template:
Push press up to 10 RM. drop set at -5% and 1 at -10%
Squat up to 10 RM 1 set -5% and -10%
Bench press up to 10RM 1 set -5% and -10%
Seated strict Press 10RM -5% and -10%
Strict t2b 5×8-10
Weighted Ghd sit-ups 4 x 15
Seated good mornings 4 sets of 6-8
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2018 Regionals:
am:
1st thing of your day; 30 min row :30 @70% :30 @50%
*shoot for fasted state
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2nd:
Weightlifting:
A. SqT Clean + 3 Front SqTs; 18 min climbing
B. Back SqT – your clean PR for 5 sets of 3; every :90
C. Strict Press – climb to heavy 5 rep, heavy 3 rep and 3-5 heavy singles. Failure is not target
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Running:
Track
1. Warm Up
– 800m easy
– 800m as hard straights – easy turns
2. Main Set 1
– 7 x 400m on an easy 200m recovery- effort is fast but not too fast that your form falls apart
3. Main Set 2
– 800m moderate effort
4. Cool Down
– 800m easy
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Conditioning:
15-12-9
Hang DB SqT Cleans 70/53”s
Strict HSPU 6/3”
Rest 1/1
21-15-9 w/ vest on 20/14
Ring Pushups
GHD Situps
Burpee slamball over box 40/30
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BECOMPLETE:
1. TGU; light focused work 24 alt reps
2. 100 banded scap squeezes + 100 single arm db rows’s light (50 each arm) + 100 abmat situps
3. 3 x 15 back extensions
4. DB rear fly’s 4 x 15 seated bent over
5. Crossover symmetry
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2019:
Regionals: 2 sessions
Weightlifting:
Push press – 10RM + 2×10 @90%
Back SqT – 10 RM 1×10@90%
Bench Press – 10RM + 1×10@90%
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Conditioning:
EMOM x 28
Minute 1: 18/15 Cal row
Minute 2: 15 burpees over rower
Minute 3: 12 wall balls *heavy for those who can maintain
Minute 4: Rest
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BECOMPLETE:
1. TGU; light focused work 24 alt reps
2. 100 banded scap squeezes + 100 single arm db rows’s light (50 each arm) + 100 abmat situps
3. 3 x 15 back extensions
4. DB rear fly’s 4 x 15 seated bent over
5. Crossover symmetry
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Performance:
A. Push press – 10RM + 2×10 @90%
B. Back SqT – 10 RM 1×10@90%
C. EMOM x 20
Minute 1: 18/15 Cal row
Minute 2: 15 burpees over rower
Minute 3: 12 wall balls *heavy for those who can maintain
Minute 4: Rest
D. BECOMPLETE