Follow @cap_masters
#
Strength Cycle:
A. Clean up to 3RM from the knee then drop set 2×3@90%
B. Back SqT – 3RM at 35X1
C. RDL 4×5 within 10% 5RM
D. Bent Over Barbell Row – climb to 5RM
E. DB Side alternating row – 5-7 reps x 4 sets each side
F. Strict Wide Grip Pullups at 31X1
#
2019 Regionals: (to be done 2 sessions)
Weightlifting:
a. Clean up to 3RM from the knee (from blocks allowed) + 2×3@90%
b. Back SqT – 3RM at 35X1
#
Gymnastics:
5 x
2 Strict back facing HSPU
0:10’s Handstand hold
x 10
(each set will consist of 10 reps and 0:50’s of hold)
+
3 x
30′ x 30′
Chest facing wall Sideways handstand Walking, go 30′ left + 30’ right
#
Conditioning: (done separate sessions ideally)
A. 150/120 cal bike
*Every minute perform 5 burpee box jump overs 24/20
B. 4 rds
8 muscle ups
15/12 cal Ski erg
25’ OH walking lunge (one arm overhead , other in front rack position)
25’ OH walking lunge *same but other arm
50’ (add 1.25x bodyweight to sled)
#
Becomplete:
1. 400m farmers carry 70/53’s KB afap
2. 50 inverted handstand scap squeezes
3. Wall Press (belly to flood, pressing through wall in front of you) :15 x 8. Rest :30 between
4. plate around the worlds x 15 each side x 3 sets
5. dB seated bent over rear fly’s : 4 sets of 10-12
6. crossover symmetry recovery protocol
#
Opens Performance:
a. Clean up to 3RM from the knee (from blocks allowed) + 2×3@90%
b. Back SqT – 3RM at 35X1
c. 150/120 cal bike
*Every minute perform 5 burpee box jump overs 24/20
d. becomplete^