Allie
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Nutrition: the missing piece. Stay tuned as we take a big approach with this and getting all CAP folks on the right track.
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Strength Template:
*building on last weeks
Push Press 4×8 within 90% of Mondays
Squat 4×8 within 10% of 8rm from Monday
Bench press dB Bench Press – 8RM +2×8@90%
Seated Arnold DB Strict Press – 4-6 heavy reps x 5 sets
Weighted GHD Situps with pause at parallel 10-12 reps x 4 sets
L Sit – accrue 3:45 of holds ; athletes choice *building on last weeks. If you did less last week, just add :15 to it.
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2018 Regionals: (regionals mock weekend coming up)
Weightlifting:
A. Power snatch + ohs @70% of 1rm x 10 min Emom x 2 reps
B. Power clean push jerk x 1 rep x 20 minutes ; athlete choose weight. Heavy, but efficiency focus
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Conditioning:
Repeats ; sustainable times and output throughout 4 rds
300m row
15/12 cal bike
12 power snatch 115/83
15 heavy wall balls
12 Russian kB swing 106/88-70
35 double unders
Rest 4 min x 4 rds
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Becomplete:
1. kbwindmills 3 sets of 10 each Side
2. Db SA row 10-12 reps x 4 sets each side
3. 1 rd of 50 banded dislocates + 50 banded scap squeezes + 50 banded dislocates
4. 3 x 15 weighted Situps
5. 4 x 12 banded dead bugs
6. crossover symmetry
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2019:
Regionals:
Weightlifting:
A. Push Press 4×8 within 90% of Mondays
B. Squat 4×8 within 10% of 8rm from Monday
C. Bench press dB Bench Press – 8RM +2×8@90%
D. Seated Arnold DB Strict Press – 4-6 heavy reps x 5 sets
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Conditioning:
A. Emom x 10
25 double unders + 30’ double OH DB walling lunge
*modify to single arm alternating if don’t have mobility to do, but work on it !
Rest 5 min
B. Emom x 10
Minute 1: 18-20 cal row men, 15–18 women
Minute 2: 12-15 ghd sit ups
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Becomplete:
1. sled push – 50m afap and ahap (to still have speed) into 200m nose breathing run AF 60% Recovery x 10
2. yoke Carey / front rack Carry. 50-75ft sections – every :90 x 7-8 heavy
3. kb windmills 8-10 reps each side x 4 setS
4. kb wood chop 10-12 reps x 4 sets each and
5. crossover symmetry
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Performance:
Conditioning:
A. Emom x 10
25 double unders + 30’ double OH DB walling lunge
*modify to single arm alternating if don’t have mobility to do, but work on it !
Rest 5 min
B. Emom x 10
Minute 1: 18-20 cal row men, 15–18 women
Minute 2: 12-15 ghd sit ups
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Becomplete:
1. sled push – 50m afap and ahap (to still have speed) into 200m nose breathing run AF 60% Recovery x 10
2. yoke Carey / front rack Carry. 50-75ft sections – every :90 x 7-8 heavy
3. kb windmills 8-10 reps each side x 4 setS
4. kb wood chop 10-12 reps x 4 sets each and
5. crossover symmetry