Great stuff is coming to CAP. New Apparel, new podcasts, new program templates and much more.
#
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
#
2019 Regionals:
Weightlifting:
A. Clean + Push Jerk to 1rm for day
B. Front SqT – up to 2RM
#
Gymnastics:
2 rope climbs
1 pegboard
200m run
X 5 rds
#
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.
#
Post:
30-45 min recovery work today
#
#
#
Performance:
A. C&j / Front SqT; whichever is focus
B. Conditioning above