Announcements:
A. Soon CAP competitors wod will be login based. This programming will still be free, just login for for folks.
B. Other options will be available for those interested.
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Strength Template:
A. Clean up to 3RM from the knee then drop set 2×3@90%
B. Back SqT – 1RM with 5 second pause
C. Sumo Deadlift – to 5RM , NOT TnG
D. Bent Over Barbell Row – climb to 5RM
E. . DB Side alternating row – 5-7 reps x 4 sets each side
F. Row – 10 min at 60%
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2019 Regionals:
Weightlifting:
A. Clean up to 3rm from Knee
B. back SqT – 1rm with 4 second pause in hole + 3×3@85% no pause
C. Sumo deadlift @60% + light bands of last week x 2-3 reps as Emom x 10 min
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Conditioning:
5 min Amrap
5 strict hspu
1 legless rope climb
30 du
Rest 5 min
Amrap 9
15 dB push press 50/35’s
12 t2b
9 box jump overs 30/24 *no rebound
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Becomplete:
1. Barbell reverse grip row : 6-8 reps of 4-5 HEAVY set
2. DB incline bench reverse flys 10-12 reps x 4-5 sets
3. 2 rds of 35 banded face pulls and 25 banded triceps extensions
4. Crossover symmetry
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2019 Performance: (90 minuets)
A. Clean up to 3RM from the knee then drop set 2×3@90%
B. Back SqT – 1RM with 5 second pause
C. Amrap 9
15 dB push press 50/35’s
12 t2b
9 box jump overs 30/24 *no rebound
D. Becomplete