Matt
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Announcement:
a. Starting next Monday, 2.10, the CAP website will require folks to register and have a login for the blog. The “Free” programming will be the CAP60 (as seen below). “Compete”, which will include warmups, cool downs, stimulus notes, plans to attack, coaches tips and tricks be part of a monthly subscription.
b. With the above, the new site will go live next weekend. We look forward to feedback and your continued support in growing CAP this coming year.
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De-Load Week
CAP60
Minute: 0-15
warmup; ascending intensity, starting at 50% conversational …
3 min on rower increasing pace each :30 til 2:30 – then :30 @50%
+
AMRAP 5 at 60-70%
25’ inch worm
3 ring rows
5 pushups with downward dog
25’ lunge with Samson stretch
+
2 min double lax ball on back / scale
2 min hip mobility each side
3 min snatch prep (athletic specific)
Minute 15-31
Snatch Pull + Snatch w/ :2 pause below knee + Snatch Balance + Snatch w/ :2 pause below knee; climbing for heavy in the day
Minute 33-45
EMOM x 12
Minute 1: 5 Hang Power Cleans ; ascending, starting at 50-55% of max power clean.
Minute 2: 40% of max strict HSPU (athlete choose deficit if able)
Minute 46-54
EMOM x 8
Minute 1: 18/15 cal bike
Minute 2: 25 double unders + 3 devils press
Minute 54-60
Athlete recovery
Recovery row
Foam Roll
Stretch etc
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Complete:
Weightlifting:
A. Snatch Pull + Snatch w/ :2 pause below knee + Snatch Balance + Snatch w/ :2 pause below knee; climbing for heavy in the day
B. Front SqT : 80% x 2 reps ; every 2 minutes x 3 sets
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Conditioning:
A. EMOM x 20
Minute 1: 5 Hang Power Cleans ; ascending, starting at 50-55% of max power clean.
Minute 2: 30% of max strict HSPU (athlete choose deficit if able)
B. EMOM x 10
Minute 1: 18/15 cal bike
Minute 2: 25 double unders + 3 devils press
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Becomplete:
1. Barbell bent over Row : 3 x 10
2. DB da row : 3 sets of 10 each side
3. DB Lat Pullover. 4 x 8-10 reps
4. 5 rds: 10 pvc dislocates + 15 banded scap squeezes + 10 dB bent over rear fly’s + 10 ghd back extensions + :30 pigeon stretch each side
5. Waiters carry : lighter / longer today x 5 each side
6. Crossover symmetry : scap recovery protocol