Month: May 2018

Wed, 053018

Games training has begun for Fiternity # Regionals: 2 sessions Weightlifting: A. Push Press x 3 + front squat x 5; every :90 x 5; HEAVY B. Back squat 3×3 @80-83% # Gymnastics: Supersets: Max Strict hspu 3/1” deficit (-2) kipping Hspu 10–15 dB strict Press Rest 5 minutes x 3 # Conditioning: MAP training …

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Wednesday, 053018

  Prep 2-3 mins mashing upper thoracic :60-:90 sec mash out traps w/BB 2-3 mins rolling out hip flexors # Activation 10-12 single arm banded tricep extensions 10-12 banded upright pulls**wrist no higher than elbows 8-10 Push-up scap retractions **https://www.youtube.com/watch?v=MFaZPiOu6gE # Warm-up 550/475m row – 15 supermans 15 sit-ups 15 glute bridges 15 hollow rocks – …

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Monday, Memorial Day

“Murph” W: 20/14 Vest For time: 1 mile Run 100 Pull-ups 200 Push-ups 300 Squats 1 mile Run In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005. *CAP Competitors perform, 1 mike Run, 20 rds of “Cindy”, 1 mile run.

Saturday, 052618

  Prep 3-4 mins of constant dynamic movement @walking pace **make sure to get calves targeted # Activation 12 single straight arm lat pulldowns https://www.youtube.com/watch?v=SUEvPczIlWA 10 double plate chest press 12 single straight arm lateral lat pulldowns 10 ring rows x2 # Warm-up 3 mins of constant dynamic movement @jogging/running pace – 3 Rounds 3-5 …

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