Monday, 061917

CAP Masters is just around the corner. Help us spread the word!

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Notes

As discussed before, the blog is meant to have options for those with specific focus. For the folks with the full training schedule and time, you can break things up into proper sessions etc.  For most with some time constraints, utilize the blogs options and priories for you with your strengths and weaknesses.  

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Regionals: 

Strength

A. Push Press – 5RM + 1×[email protected]%

B. Back SqT – 5RM @Tempo of 30X0

C. GHD Back Ext , 3 x 12-15 weighted 

#

Conditioning: (compare to 5.29)

amrap 10 @ competition pace 

5 clean and jerks 155/108

12/10 cal bike 

5 box jumps 40/32

#

Gymnastics

EMOM x 8 (strict HSPU – 3-5 rep range, so adjust height / weight accordingly) – athlete specific (buildout)

#

becomplete

1. DB SA row 8-10 reps x 4 sets 

2. 3 rds; 8-10 tricep plate overhead extensions, max l sit hold, 20 band scap squeezes 

3. bodyweight, single leg lateral step ups 8-10 reps each leg x 3-4 sets at tempo 

4. accumulate 3 min in each split position 

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Running:

Speed Development

Warm Up:

1. 600 easy

2. Calf rollout

3. 4-5 x 50m Build ups(speed increases throughout, should be on grass and barefoot), rest: walk back

4. Alternate Heel to butt and skipping: repeat 2-4x

 Main Set:

1. 10 x 50m, recovery is 50 walk back. 1-5 with shoes, 6-10 barefoot. Easy 400 after the 5th rep(focus on mid foot strike and driving through your big toe) *if on grass 

2. 200m hard – 200m easy x 5

3. Cool down 600 easy

4. Calf rollout

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Open Athlete:

A. Push Press – heavy 5 rep + alt 

B. Back SqT – 5RM @Tempo of 30X0
C. GHD Back Ext , 3 x 12-15 weighted 
#
Conditioning: (compare to 5.29)
AMRAP  10 @ competition pace 
5 clean and jerks 155/108
12/10 cal bike 
5 box jumps 40/32
+

Cool down recovery from above 

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