When you find out CAP is starting podcasts soon
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Strength Template
*building on last weeks
Push Press 4×10 within 90% of Mondays
Squat 4×10 within 10% of 10RM from Monday
Bench press dB Bench Press – 10RM +2×10@90%
Seated Arnold DB Strict Press – 6-8 heavy reps x 5 sets
Seated Single arm DB Strict Press 6-8 reps semi supinated x 5 sets each side
Weighted Situps 4 x 25 reps HEAVY
L Sit – accrue 3:30 of holds ; athletes choice
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2018 Regionals:
Am:
1k row x 5; rest 2:30
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20-24 HEAVY TGU; alt arms
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Crossovery Symmetry and scap recovery
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Weightlifting:
a. Front SqT – 2RM bottoms up in 16 min
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Conditioning: (can separate throughout the day) b or c
A. EMOM x 16
Minute 1: 15 GHD Situps
Minute 2: 2 Strict Muscle Ups + 2 SqT Clean Thrusters (heavy and ascending)
b. AMRAP 15
50’ HS Walk (open standard)
100” Front Rack Walking Lunge DB 50/35’s
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becomplete:
1. accumulate 3:30 in each split position
2. 10 min dynamic focus stretching, Flow yoga type
3. DB upright row into external rotation scap work; double db’s (light) x 8-10 each side same time, x 3-4sets
4. Single Arm OHS mobility work 8-10 min
5. Crossovery symmetry
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2019:
Regionals:
Weightlifting+
Bench press dB Bench Press – 10RM +2×10@90%
Seated Arnold DB Strict Press – 6-8 heavy reps x 5 sets
Seated Single arm DB Strict Press 6-8 reps semi supinated x 5 sets each side
Weighted Situps 4 x 25 reps HEAVY
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Conditioning:
A. EMOM x 16
Minute 1: 15 GHD Situps
Minute 2: 2 Strict Muscle Ups + 2 SqT Clean Thrusters (heavy and ascending)
b. AMRAP 15 (cf wod)
50’ HS Walk (open standard)
100” Front Rack Walking Lunge DB 50/35’s
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becomplete:
1. accumulate 3:30 in each split position
2. 10 min dynamic focus stretching, Flow yoga type
3. DB upright row into external rotation scap work; double db’s (light) x 8-10 each side same time, x 3-4sets
4. Single Arm OHS mobility work 8-10 min
5. Crossovery symmetry
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Performance:
A. Bench press dB Bench Press – 10RM +2×10@90%
B. Seated Arnold DB Strict Press – 6-8 heavy reps x 4 sets
C. AMRAP 15
50’ HS Walk (open standard)
100” Front Rack Walking Lunge DB 50/35’s
D. becomplete:
1. accumulate 3:30 in each split position
2. 10 min dynamic focus stretching, Flow yoga type
3. DB upright row into external rotation scap work; double db’s (light) x 8-10 each side same time, x 3-4sets
4. Single Arm OHS mobility work 8-10 min
5. Crossovery symmetry