Announcements:
A. Soon, the blog will require a signup and login. The completion phase will still be “free”, but it will require a login from each member.
B. Phases: will be in separate tabs on drop down
C. CAP store is being finalized with new apparel and launched in the new store.
**will be no down time, updates are taking place over the next week
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Strength Phase:
A. Clean up to 3RM from the knee then drop set 2×3@90%
B. Back SqT – 3RM at 33X1
C. SLDL 4 x 6
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
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2019 Regionals:
1st.
A. 20-30 min of Mono work cycling through
B. Snatch to 75% Power + OHS; for 5-6 singles
C. GG#1
14MIN TIME CAP
15 Burpees Over Concept 2 Erg
40/30 Calorie Row
15 Burpees Over Concept 2 Erg
40/30 Calorie Row
15 Burpees Over Concept 2 Erg
In the remaining time…
Establish a 1-RM Snatch
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2nd session:
a. Clean up to 3RM from the knee + 2×3@90%
b. Back SqT – 3RM for the day. No drop sets today just shooting for a 3RM for the day at 32X1
c. 14 min bike :30 hard :30 easy
d. 30 min recovery work ; no add ons
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2019 Performance:
A. GG#1
14MIN TIME CAP
15 Burpees Over Concept 2 Erg
40/30 Calorie Row
15 Burpees Over Concept 2 Erg
40/30 Calorie Row
15 Burpees Over Concept 2 Erg
In the remaining time…
Establish a 1-RM Snatch
B. Back SqT – to 3RM @32X1