Caption these on the CAP IG page for dress T Shirt
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Strength Template:
Push press up to 8RM + 2×8@90%
Squat up to 8 RM+ 2X8 @90%
DB Bench Press to 8-10RM + 2×10 @90%
Bent Over barbell Row 8-10 reps x 5 sets heavy
Weighted Situps 12-15 reps x 4 sets
Plank Hold 4 x 1 min holds
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2018 Regionals:
Recovery Day, w/ some individual focus work
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2019:
Regionals:
Weightlifting:
A. Push press up to 8RM + 2×8@90%
B. Squat up to 8 RM+ 2X8 @90%
C. SA DB Rows 12-15 reps x 5 sets each side
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Gymnastics:
Max strict hspu 6/3” (if more than 6-8, wear a vest)
Into max strict hspu
Into max dB Strict Press 50/35* this should be the biggest rep scheme set so choose weight accordingly
Rest 3/1 x 3
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Conditioning:
A. Bike
1 min bike @70%
Rest :15 x 3
Rest :15 after final bike and into
1 min hard
Rest 4 min between x 4
B. AMRAP 3
3 thrusters 155/103
3 bar lateral burpees
Rest 6 repeat
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Becomplete:
1. accumulate 240’ in crab walk
2. 4 x 6-8 KB windmills each side
3. 3-4 sets of med Russian twists – 14-18 alternating
4. 100 banded face pulls + 50 pvc or banded dislocates + 50 dB rear fly’s (light)
5. crossover symmetry
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Performance:
A. Squat up to 8 RM+ 2X8 @90%
B. Gymnastics:
Max strict hspu 6/3” (if more than 6-8, wear a vest)
Into max strict hspu
Into max dB Strict Press 50/35* this should be the biggest rep scheme set so choose weight accordingly
C. Bike
1 min bike @70%
Rest :15 x 3
Rest :15 after final bike and into
1 min hard
Rest 4 min between x 4