Friday, 042718

This weekend, some CAP folks will be at CF Milford throwing down for some training prep.

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Strength template :

A. Clean from hip/thigh / or high blocks up to 5RM then 2×5@90%

B. Back squat – 5rm with 5 second pause each rep

C. Clean deadlift up to 6rmthen 2×6@90%

RDL 5×8 heavy

D. Weighted Chinups 8-9 sets of 4-6 reps HEAVY

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2018 Regionals:

Weightlifting:

A. SqT Clean 3.2.1.3.2.1.3.2.1 wave

B. Strict press : heavy 2 rep and few singles in 10-12 min

C. Push press – heavy 3 rep – low volume

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Conditioning:

Amrap 10-12 @80% – sustainability being focus

9 t2b

100m shuttle run

1 peg board club

100m shuttle run

2 strict muscle ups – focus is legs out front entire time

100m shuttle run

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Becomplete:

1. weekend prep – for regionals mock type weekend.

2. 1k row x 3 ; rest 1 min between 80-85% output

3. single arm OH mobility – 8-10 minutes

4. crossover symmetry

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2019:

Regionals / Performance:

*performance – choose either strength focus or speed focus of the WL below.

Weightlifting +

A. Clean from hip/thigh / or high blocks up to 5RM then 2×5@90%

B. Back squat – 5rm with 5 second pause each rep

C. Emom x 10

Minute 1: pegboard climb

Minute 2: 10 sit-ups

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Conditioning:

100 C2b pull ups

150 double unders

100 pistols

150 double unders

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Add ons:

Running:

Road or Grass

1. Warm Up

– 8min easy

– 6 x 20sec surges on 40sec

2. Main Set 1

– 3 x 1min build ups on 1min

3. Main Set 2

– Tabata: 8 x 20sec all out on 20sec rest

4. Main Set 3

– 3-5min moderate

5. Cool Down

– 6-8min easy

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Becomplete:

1. squat Jerk – 10 min working mobility and positioning

2. Spend 5-7 min professing your split

3. accumulate 240’ of crab walk

4. ceossone symmetry

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