Wed, 082918

Great stuff is coming to CAP. New Apparel, new podcasts, new program templates and much more.

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Strength phase:

Clean and jerk or power clean and jerk up to 1RM + 1 rep at 95% a 2×1 @90%

Front squat up to 2RM -5% -10%

Power jerk up to 2RM -5% and -10%

Push press 3×2 within 10% of 2RM

ABS

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2019 Regionals:

Weightlifting:

A. Clean + Push Jerk to 1rm for day

B. Front SqT – up to 2RM

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Gymnastics:

2 rope climbs

1 pegboard

200m run

X 5 rds

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Conditioning:

15/12 cal bike

200m run

10 clean and jerks 185/123

15/12 cal bike

200m run

8 clean and jerks 205/133

15/12 bike

200m

6 clean and jerks 225/143

15/12 cal bike

200m run

4 clean and jerks 245/153

15/12 caL bike

200m run

2 clean and jeeks 265/163

***if singles aren’t something you can repeat come later weights, modify accordingly. Heavy, but stay moving.

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Post:

30-45 min recovery work today

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Performance:

A. C&j / Front SqT; whichever is focus

B. Conditioning above

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