Congrats to at CAP’s 1st photographer! @capracottaphoto
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Strength Phase:
Split jerk up to 3RM 2×5@90%
Back SqT – 3RM + 2×3@90%
Push Press up to 3RM + 2×3@90%
Strict Press up to 3RM 2×3@90%
Bent over BB Row 4 x 6 HEAVY
Weighted Sit ups 4 x 15
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2019 Regionals:
Weightlifting:
a. Split jerk up to 3RM 2×5@90%
b. Back SqT – 3RM + 2×3@90%
*building on prior week’s
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Conditioning:
A. Every :90 min
Complete 20/16 cal row
X 5
Rest 3 min
B. Emom x 6
Bike 8 calories + 8 double KB snatch 53/35’s
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Running:
Track
1. Warm Up
– 400m easy
– 400m moderate
– 4-5 x 50m surges on an easy walk back
2. Main Set 1
– 1 x 800m above moderate effort on 60sec – then into 2 x 200m fast on 75sec. After the 2nd 200m take 2min to recovery and then start the next 800m. The total set is 1 x 800m – 2 x 200m x 3
3. Cool Down
– 600-800m easy
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Becomplete:
1. Seated bent over DB – 15 fly’s + 15 rows x 3-4 sets
2. Banded side steps 30′ x 4x each side
3. Tabata HS hold x 4-5
4. 50 banded scap squeezes + 25 face pulls + 15 banded good mornings
5. Plank scap squeezes + 12 + 5-7 strict t2b x 4-5 sets
6. Crossover symmetry
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Performance:
A. Split jerk up to 3RM 2×5@90%
B. Back SqT – 3RM + 2×3@90%
C. Track
1. Warm Up
– 400m easy
– 400m moderate
– 4-5 x 50m surges on an easy walk back
2. Main Set 1
– 1 x 800m above moderate effort on 60sec – then into 2 x 200m fast on 75sec. After the 2nd 200m take 2min to recovery and then start the next 800m. The total set is 1 x 800m – 2 x 200m x 3
3. Cool Down
– 600-800m easy