Changes coming to CAP along with new programs. Stay tuned for 60 minute sessions, in / out of gym, 90 min Open approach sessions, as well as continued Regionals prep work and the release of ads on templates for athletes.
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Strength Template:
Push Jerk 5RM + 2×5@90%
Squat 5RM +2×5@90%
Pushpress 5RM + 2×5@90%
Bench press 5RM + 2×5@90%
Bent over Barbell Row 5RM + 2×5@90%
Weighted Situps or GHD 4 x 12-15 reps
Russian Med Ball Twists 18 reps alternating x 4 sets
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2019 All:
A. Push Jerk -5RM + 2×5@90%
B. Back squat – 5RM + 2×5@90%
C. 18MIN TIME CAP
2 Rounds:
6 Ring Muscle Ups
12 Deadlifts (225lb/155lb)
18 Box Jump Overs (24”/20″)
2 Rounds:
4 Ring Muscle Ups
8 Deadlifts (315lb/205lb)
12 Box Jump Overs (24”/20″)
2 Rounds:
2 Ring Muscle Ups
4 Deadlifts (365lb/235lb)
8 Box Jump Overs (24”/20″)
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Running: add on
Track
1. Warm Up
– 400m easy
– 400m moderate
– 800m as hard straights – easy turns
2. Main Set 1
– 12 x 300m on an easy 100m recovery. The effort is high on these 300s. Go right into the easy 100 without stopping. Keep your form on these.(Masters 9-10)
3. Cool Down
– 800-1200 easy
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Becomplete:
1. emom x 14: odd: strict hspu work. Even: heavy sled push. *athletes choose setups
2. bent over barbell rows 4×7 HEAVY across
3. Superset: weighted Sit-ups x12 + 1 min plank hold – rest 2:30 x 3-4
4. 2 rds of 35 band scap squeezes + 20 pvc dislocates + 25 banded face pulls
5. crossover symmetry