Froday, 072117

Wrapping up the de-load week 🙌🏻

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Weightlifting:
A. SqT Clean Thruster; every :60 x 10; starting at 155/108; ascending (each round or across; athletes choice for the day)
B. Weighted Vest Single Leg Step ups; alt legs – 14-16 alt steps x 4 sets each side. rest 2 min between sets
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Conditioning:
A. EMOM x 10
9/7 cal bike + 3-5 strict HSPU (deficit for higher level gymnastics folks)
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Running:
1. Warm up:
600 easy barefoot
Drills: high knees. Heel to butt. Skipping. Build ups. Do 3 of each. Walk back to the start.
2. 100-200-300-200-100 fast. Push the pace as long as your form doesn’t fall apart. Recovery is an easy jog back of the distance covered for the rep. Complete this for 2 rounds. After the first round take an easy 400.
3. Cool Down: 600-800 easy barefoot
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becomplete:
1. OH Barbell walk : 30-40′ x 5-7 sets (Stability)
2. Db row (double – bent over seated) 12-15 reps x 4 sets
3. 2 rds NFT of, 35 ghd sit-ups , 45 light weight abmat situps, 55 t2b. Rest 1-2 min between rounds
4. Crossover symmetry protocol (athlete specific)

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Thursday, 072017

 

 

REST DAY

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For those adding In running on your rest day. .

1. Warm up:
600 easy barefoot
Drills: high knees. Heel to butt. Skipping. Build ups. Do 3 of each. Walk back to the start.

2. 100-200-300-200-100 fast. Push the pace as long as your form doesn’t fall apart. Recovery is an easy jog back of the distance covered for the rep. Complete this for 2 rounds. After the first round take an easy 400.

3. Cool Down: 600-800 easy

 

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Wed, 071917

 

 

 

 

 

 

 

 

 

 

Coach Bob -O facing off with the members at the new 4:30 cF class!

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De-load week continues . . .

Weightlifting +
A. Power snatch + 2 ohs; starting at 75% if your power snatch. Ascending in 7 sets to no higher than 85%
B. Weighted ring dips : 4×5 ; heavy across off ascending. Athletes choice; feel out the body.
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Conditioning:
400m row
5 db manmakers 50/35
15 t2b
10 db power cleans
15 wall balls
Rest 4 min x 4
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becomplete:
1. bw ring row – semi supanated – 8×10 reps x 3 sets (1-2 second pause up top)
2. Standing band single arm rows 12-15 reps x 3 sets each side
3. Change plate – inclined bench. I’s, Y’s, T’s. 8-10’reps x 2-3 sets each side
4. Crossover symmetry + 40-50 pvc dislocates

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Tuesday, 071817

 

 

 

 

 

 

 

 

CAP Masters Athlete Chris Anderson (40-44). Check out @cap_masters on IG for updates, photos and more.

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de-load week continues. . .
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Weightlifting:
a. Split Jerk; 5 x 2 @73-75-77-79-75
b. CG Deadlift: every :90 x 2 reps at 95% of your max clean x 5 sets
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Conditioning: 
AMRAP 10
15/12 cal bike
15 c2b pullups
35 double unders
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be complete:
  1. Sled Push (lighter focus with speed) 50’ x 8; rest 3/1
  2. Overhead Tricep Plate Extensions 10-12 reps x 5 sets HEAVY
  3. 3 rds , 20 banded rear cap squeezes, 60’ waiters carry each arm, 15 pvc dislocates, 3 TGU each arm
  4. Crossover Symmetry

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Monday, 071717

Bill M.

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De-Load for all
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Weightlifting:
A. Hang SqT Snatch 5×[email protected]%
B. Front SqT – 4×3@ 77-80%

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Running:
1. Warm up:
800 easy
4 x 50 barefoot on grass, walk back
4 x 100 barefoot on grass, jog back
Effort on the 100s is build

2. 8-6-4-2 minute blocks. These are on the track. Recovery is 1/2 the work interval. Track distance covered for each block. The effort is hard.

3. Cool down: 600-800 all barefoot and very easy
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Conditioning:
Emom x 10
Minute 1: ski erg :45 hard
Minute 2: 12 burpee box jump over 24//0
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Becomplete:
1. bent over barbell row – 5×5
2. Db rear fly 3 x 10-12
3. 4 x 1 min weighted plank hold
4. Crossover Symmetry

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