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:
A. Bench Press (cg) – 8RM at 31X1 + 1×8@90%
B. Seated DB Arnold Press 6-8 reps x 5 sets heavy
C. Front SqT – 3RM at 35X1 + 2×3@90% with pausing
D. Single Leg Suit case Deadlift; light and focused 10-12 reps each leg x 3 sets each side
E. Weighted Chinups 5-5-5-3-3-3-2-2 heavy all
F. Plate OH extensions – 5 sets of 8-10 reps
G. Crossovery Symmetry / Scap Work – Recovery
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2019 Regionals:
Weightlifting:
A. Bench Press (cg) – 8RM at 31X1 + 1×8@90%
B. Seated DB Arnold Press 6-8 reps x 5 sets heavy
C. Front SqT – 3RM at 35X1 + 2×3@90% with pausing
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Gymnastics:
Legless Rope climb to 11’ (fish) focusing on one side. The adjustment will be small on the other hand, just up so the reach can be one sided up the rope. Come down and complete it up with the other side ; perform 5-7 sets each side here
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Conditioning:
MAP Training – focusing on 70-80% consistency throughout
AMRAP 12
6 C2B
6 hang SqT Cleans (115/83)
6 Box Jumps (30/24)
rest 6 min
AMRAP 12
6 T2B
6 Wall Balls (30/20 – to 10’ target)
6 Burpees
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Running: add on
NOT on tar ; use runner, sand, grass etc
– 20-30min easy completed as 45sec easy – 15sec surge. Do this until the final 5min which is easy
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Becomplete:
1. Barbell Hip Thrusters 8-10 reps x 4 sets; heavy
2. DB Fly’s sets of 8-10 x 4 sets at 30X1
3. Banded Dead bugs 15 reps x 3-4 sets ; increase tension from prior
4. Rotation throws; heavy med ball; alternating side and complete 12-16 each set x 4 sets
5. Incline change plate scap work rotating through, 8-10 reps each movement xc 4 sets all around
6. Crossovery symmetry light weight, focus on tension throughout and recovery sets via the plan
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2019 Open Performance:
A. Front SqT – 3RM at 35X1 + 2×3@90% with pausing
B. MAP Training – focusing on 70-80% consistency throughout
AMRAP 12
6 C2B
6 hang SqT Cleans (115/83)
6 Box Jumps (30/24)
rest 6 min
AMRAP 12
6 T2B
6 Wall Balls (30/20 – to 10’ target)
6 Burpees
C. Becomplete:
1. Barbell Hip Thrusters 8-10 reps x 4 sets; heavy
2. DB Fly’s sets of 8-10 x 4 sets at 30X1
3. Banded Dead bugs 15 reps x 3-4 sets ; increase tension from prior
4. Rotation throws; heavy med ball; alternating side and complete 12-16 each set x 4 sets
5. Incline change plate scap work rotating through, 8-10 reps each movement xc 4 sets all around
6. Crossovery symmetry light weight, focus on tension throughout and recovery sets via the plan