Recovery weekend Competitors will be hitting some training at CFF normal 10a. (team) and cheering on 19.5 folks who are attacking it today. But overall, relax this weekend. Play around. Get outside. Do something different! Stay tuned for announcements and plans for CAP Programming, phases etc
“First Thoughts” on 19.5 Live Podcast Click Here # All: 19.5
#tbt Rest Day
Performance / Teens / Masters: A. Power Snatch + OHS at 60-65% x 2 reps x EMOM 7 B. Power Clean + Front SqT + Push Jerk; at 65% X 1 rep EMOM x 10 C. EMOM x 16 Minute 1: Row @80% Minute 2. 10 alt Pistols + 10 c2b Pullups Minute 3: Bike …
Performance: 1 session – < 90 min A. AFAP *building on prior weeks ; pushing that pace for the longer duration capacity 50/40 cal row 40 DB thrusters 50/35’s 30/24 cal row 20 DB thrusters 50/35’s 10/8 cal bike 60’ farmers Carry 70/53’s 20/16 cal bike 120’ farmers Carry 70/53’s B. Back SqT ; 1.1.1 …
CAP Podcast with Mike Molloy hits iTunes today. Tune in! # Performance: 19.4 Re-do # Competition: Weightlifting: A. SqT Snatch: every :30 x 7 Minutes @80% B. Back SqT 3×5@75% 3×3@80% 3×1@85% # Gymnastics: (breathing) 5 rds: 1 pegboard accent 10/8 cal bike @90% 5 muscle ups 10/8 cal bike # Conditioning: 3 rds 20 …
Rest / Recovery Day 1. 45-60 min flush session 2. Yoga or Active Recovery approach outside facility walls 3. Mental Preparation for week / redo’s etc 4. Food prep for the week
All: A. EMOM x 15 Minute 1: 3 power Clean and Jerks Minute 2: 4-6 deficit Strict HSPU Minute 3: 5 front SqTs @75% ***heavy clean and jerks; but not tng. Can ascend and good starting weight may be 70% Rest 10 minutes B. EMOM X 15 Minute 1: 15/12 cal row Minute 2: 15/12 …
19.4 # *stay tuned to updates in the am regarding the workout. Tune into our first thoughts podcast recorded live with announcement. – Podcast – ^ CLICK HERE
Rest day smiles # Flush today and recover Meal prep for remainder of the week Schedule training sessions