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. Snatch – 10 singles between 80-90%
B. Clean and Jerk – 8 singles between 80-90%
C. Front SqT – 2rm bottoms up
D. Jerk Drives 5×5@100% of your Front SqT
E. 30 minutes mono-structural work – athletes choice: intensity <70%
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All:
A. 20-30 min group warmup with partners
B. 20-30 athlete specific skill / mobility work
C. GG #2
20, 18, 16, 14, 12, 10, 8, 6, 4, 2 Wall Ball Shots (20lb–10ft/14lb-9ft)
10, 9, 8, 7, 6, 5, 4, 3, 2, 1 Toes to Bar
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Running:
Track
1. Warm Up
– 800m easy
– 800 as hard straights – easy turns
2. Main Set 1
– 100m – 200m – 300m – 200m – 100m fast. The recovery is an easy jog of the same distance. Complete this set 3x. After each set rest 2min.
3. Main Set 2
– 800m moderate effort
4. Cool Down
– 7-10min on grass