Monday, 072318

@cap_masters

#

Strength Phase:

Split jerk up to 3RM 2×5@90%

Back SqT – 3RM + 2×3@90%

Push Press up to 3RM + 2×3@90%

Bench Press up to 3RM 2×3@90%

Bent over BB Row 4 x 6 HEAVY

Weighted Sit ups 4 x 15

#

2019 Regionals:

Weightlifting:

a. Split jerk up to 3RM 2×5@90%

b. Back SqT – 3RM + 2×3@90%

#

Conditioning:

21 Ghd sit-ups

21 cal bike

9 clean and jerks 205/133

15 Ghd sit-ups

15 Cal bike

7 clean and jerks 225/153

9 Ghd sit-ups

9 cal bike

5 clean and jerks 245/173

#

Running:

Track

1. Warm Up

– 400m easy

– 1200 as hard straights and easy turns

2. Main Set 1

– 8-10 x 400m fast on 2 1/2min rest – these are all about quality. As we get closer to Games the number of reps decreases slightly while the quality stays the same but allows for more rest.(Masters 6-7)

3. Cool Down

– 600-800m easy

#

becomplete

1. Single leg squats (standing on box with resting leg down off box) 8-10 reps each leg x 4

2. goblet hold side lunge 8-10 reps each side x 4 sets

3. 2-3 min weighted ankle flexion stretch – each side

4. 2-3 min static hold in each “split” position. Straddle. Split. (Left forward – then right forward

5. 10 banded scap squeezes + supinated wide grip hang from rig for :10. X 7-9 rds

6. Crossover symmetry

#

#

#

Performance:

A. Back SqT – 3RM + 2×3@90%

B. Conditioning:

21 Ghd sit-ups

21 cal bike

9 clean and jerks 205/133

15 Ghd sit-ups

15 Cal bike

7 clean and jerks 225/153

9 Ghd sit-ups

9 cal bike

5 clean and jerks 245/173

C. becomplete

1. Single leg squats (standing on box with resting leg down off box) 8-10 reps each leg x 4

2. goblet hold side lunge 8-10 reps each side x 4 sets

3. 2-3 min weighted ankle flexion stretch – each side

4. 2-3 min static hold in each “split” position. Straddle. Split. (Left forward – then right forward

5. 10 banded scap squeezes + supinated wide grip hang from rig for :10. X 7-9 rds

6. Crossover symmetry

Leave a Comment

Your email address will not be published.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