Saturday, 061618

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

#

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%

#

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

#

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

Leave a Comment

Your email address will not be published. Required fields are marked *