@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