This weekend, some CAP folks will be at CF Milford throwing down for some training prep.
#
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
#
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
#
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
#
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
#
#
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
#
Conditioning:
100 C2b pull ups
150 double unders
100 pistols
150 double unders
#
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
#
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