Monday, 073018

Congrats to at CAP’s 1st photographer! @capracottaphoto

#

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

#

2019 Regionals:

Weightlifting:

a. Split jerk up to 3RM 2×5@90%

b. Back SqT – 3RM + 2×3@90%

*building on prior week’s

#

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

#

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

#

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

#

#

#

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

Leave a Comment

Your email address will not be published.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