Monday, 021218

@cap_masters

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Regionals:

Am

A. Bike – 5 min max cal; rest 3 min x 3

B. 10x10ub kipping Hspu AFAP

C. Weighted pull-ups 5×7

D. Crossover Symmetry protocol

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pm

A. “Gwen”

15-12-9

Unbroken Clean and Jerks ; rest accordingly between sets

*sets must be unbroken. Same weight across. Goal is heaviest weight and afap to compete all 3 sets.

Rest / Recover

B. 21-15-9

Db front rack front squats 50/35’s

Ghd sit-ups

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Becomplete:

KB External rotation drills (lying on your back) x 15–18 reps x 4 sets

+

Double bent over DB seated rows 15 reps x 4 sets

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Crossover Symmetry

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Reverse Hyper

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Running:

1. Warm Up

– 6-8min easy

– 8 x 15sec surges on 15sec easy

2. Main Set 1

– 1-2-3-4-3-2-1min repeats on 50% of the work duration for recovery

– Effort is fast on the 1s and 2s. Hard on the 3s and 4

– Track distance covered on the repeats to compare both halves

3. Cool Down

– 6-10min easy

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Performance:

A. “Gwen”

15-12-9

Unbroken Clean and Jerks ; rest accordingly between sets

*sets must be unbroken. Same weight across. Goal is heaviest weight and afap to compete all 3 sets.

Rest / Recover

B. 21-15-9

Db front rack front squats 50/35’s

Ghd sit-ups

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