Caro
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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 cycle:
A. Snatch up to 3RM from the knee + 1×3@95% + 1×3@90%
B. Snatch deadlift. 8rm not tng from 1” deficit + 1×8@90%
C. Bent row 8rm + 2×8@90% – tempo 30X1
D. RDL 4×8 to heavy 8 rep + 1×8@90%
E. Weighted planks 4x 1 min
F. Russian med ball twists – 4 x 14-16 total reps
G. Row – 10/8 cal sprints into 1 min easy x 10
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2019 Regionals:
Weightlifting:
A. Power snatch – 3rm not tng ; last rep followed by 5 OHS
B. High Hang SqT Clean; no recoil here. Dip and pause and work speed under.
C. Clean Grip deadlift @100% of max clean x 5 reps NOT TNG; x 4 sets
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Gymnastics:
Strict HSPU (belly to wall) at tempo of 30X2 ; (-2) x 4 sets
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Ring Support Holds x :10-:15 holds ; rest 2/1 x 8-10 holds
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Conditioning:
4 rds
500m Row
40 double unders
12 DB Deadlifts (one head touches the ground)
9 DB Hang Power Cleans
6 DB S to OH
Rest 4-5 minutes
*70/50’s for those who feel can run through these. 50/35’s for others
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Becomplete:
1. Single arm overhead support holds x 40-50’ x 5 sets each side
2. Weighted plank holds. 4 x 1 minute holds
3. Sorenson Holds 3 x 1 minute
4. Accumulate 2-3 min in each split hold
5. 10 minutes of meditation, nasal breathing focus
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Opens Performance:
A. Power snatch – 3rm not tng ; last rep followed by 5 OHS
B. Clean Grip deadlift @100% of max clean x 5 reps NOT TNG; x 4 sets
C. 4 rds
500m Row
40 double unders
12 DB Deadlifts (one head touches the ground)
9 DB Hang Power Cleans
6 DB S to OH
Rest 4-5 minutes
*70/50’s for those who feel can run through these. 50/35’s for others
D. Becomplete:
1. Single arm overhead support holds x 40-50’ x 5 sets each side
2. Weighted plank holds. 4 x 1 minute holds
3. Sorenson Holds 3 x 1 minute
4. Accumulate 2-3 min in each split hold
5. 10 minutes of meditation, nasal breathing focus