@team_colombia
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1. Strength Cycle (Phase 1 of Cycle 2) lining up with Regionals and folks going forward now for this phase.
2. cap online store is being rebuilt and will be back
Up soon. Stay tuned.
3. Site changes are coming so please keep an eye on tabs.
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Strength Phase (only): Note- soon this will be on its own tab
A. Strict Press – 8rm for the day + 2×5@90%
B. Push Press – 8-8-8 across and heavy
C. Back SqT – 8rm @31X1 + 1×8@90% w/ tempo
D1. Power clean – 3 reps@60% not tng but hands don’t leave x 5 sets
D2. Weighted pull-ups – 3 sets of 3 , 2 sets 5
E. DB sa Row 8-10 reps x 4 sets each side
F. Strict t2b (-2) x 5 sets. Rest 2:30-3 min between
G. Recovery and crossover symmetry
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2019 Regionals: (intended for 2 sessions)
Weightlifting / Strength:
A. Strict Press – 5rm for the day
B. Push Press – 8RM + 1×8@90%
C. Back SqT – 8RM @31X1 + 2×8@90%
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Gymnastics:
Muscle up complex:
3 strict ring pull-ups (semi supinated) + 2-3 muscle ups + 2-3 ring dips @41X1
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Conditioning:
20/16 cal bike
10 clean and jerks 165/113
5 burpee bar muscle Ups
Rest 5 min x 2
Rest 5 Min after 2nd round
Then,
1 rd
10 burpee bar muscle ups
10 clean and jerks
20/16 cal bike
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Becomplete:
1. 400m double front rack carry KB. If new to this, go 50/35’s. Experienced folks in Carries and osd objects, go 70/53’s
2. Deadbugs (band resisted) 4 sets of 12-15 reps
3. Db sa Row 3 SetS of 8-10’reps : rest :30 between Arms
4. seated bent over db rear fly’s
5. Change plate i’s, y’s and t’s. Sets of 10-12, slow and controlled
6. kB wood chops 10-12 reps per side x 4 sets
7. crossover symmetry
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Running:
Track
1. Warm Up
– 400m easy
– 400 moderate
– 200 hard
Twice Through(Masters 1 time through)
2. Main Set 1
– 14 x 200m repeats – fast on an easy 200m. The recovery starts right off – no complete stop(Masters 10-12)
3. Main Set 2
– 600-800 moderate
4. Cool Down
– 400-800 easy
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2019: Open Performance
Gymnastics:
Muscle up complex:
3 strict ring pull-ups (semi supinated) + 2-3 muscle ups + 2-3 ring dips @41X1
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Conditioning:
20/16 cal bike
10 clean and jerks 165/113
5 burpee bar muscle Ups
Rest 5 min x 2
Rest 5 Min after 2nd round
Then,
1 rd
10 burpee bar muscle ups
10 clean and jerks
20/16 cal bike
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Becomplete ^