• Monday , 102218

    New CAP Shirts in stock

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    Competition:

    Weightlifting:

    A. Muscle snatch – heavy triple and heavy double

    B. Power clean x 2 + 1 Jerk; climb to heavy for day ; keep rest between sets <2 min

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    Gymnastics:

    3 strict pull-ups + 5 c2b + 3 bar muscle ups; accumulate 7 sets unbroken

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    Conditioning:

    3 rds

    15 t2b

    12 DB PC 50/35’a

    9 strict ring dips

    Rest 1:1

    21-15-9

    Cal bike

    Ghd sit-ups

    Heavy wall ball

    3x rope climbs (each rd ends 3 rope climbs)

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    Becomplete:

    1. DB SA row 12-15 reps x 4 sets each aids

    2. 10 hang scap squeezes + 15 pvc dislocates + 20 banded scap squeezes X 4 rds

    3. Single arm change plate scap work – superset with wall press throughs x :10-:15 hold

    4. Sorensen hold x :45 x 4

    5. Crossover symmetry

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    Performance:

    A. Muscle snatch – heavy triple and heavy double

    B. 3 rds

    15 t2b

    12 DB PC 50/35’a

    9 strict ring dips

    Rest 1:1

    21-15-9

    Cal bike

    Ghd sit-ups

    Heavy wall ball

    3x rope climbs (each rd ends 3 rope climbs)

    #

    Becomplete:

    1. DB SA row 12-15 reps x 4 sets each aids

    2. 10 hang scap squeezes + 15 pvc dislocates + 20 banded scap squeezes X 4 rds

    3. Single arm change plate scap work – superset with wall press throughs x :10-:15 hold

    4. Sorensen hold x :45 x 4

    5. Crossover symmetry

  • Saturday, 102018

    A. Every 2 min ; complete

    8 burpee BJ over 24/20

    8 hang power snatch 115/80

    8 thrusters

    *til failure

    Rest / recover

    B. 5-7 rds NFT ; paced and steady through just getting in the work.

    50’ Sled push (AHAP)

    3 deadlifts at 80%

    5 bodyweight bench press

    2 legless rope climbs

    50 double unders

    1 peg board ascent

    **modify accordingly where needed.

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    Becomplete:

    A. Weighted wide grip Pull-ups: 5 sets x3-5 reps **same weight across
    B. Reverse Hyper: 4 sets x20 reps @20% of BS
    C1.50 Banded scap squeezes
    +
    C2. 50 Bent over bare BB rows
    +
    C3. 50 Truck Drivers w/pause @each rotation
    D. Recovery Work
    *athlete specific
  • Friday, 101918

    Competition:

    *those targeting Wodapalooza, hit your 8 min row first of the day.

    Strength:

    A. Ohs – To 1RM for the day + 2×3@80%

    B. Split Jerk: 3.2.1 waves x 3 of working sets

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    Conditioning:

    8 min max row

    Rest 8 min

    Amrap 8

    100m run

    5 cal bike

    10 Ghd sit-ups

    Rest 4 min

    12 min bike

    :30 hard

    :30 Easy

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    Becomplete:

    A. 15-20 push-ups + 40 empty barbell rows rest 2:30-3 x 3 sets

    B. Db rear seate flys : 8-10 reps x 4 sets

    C. Change plates i’s y’s t’s

    D. Crossover symmetry

    E. Individual recovery for tomorrow

  • Thursday, 101818

    Rest Day

    Get outside, play a sport, go for a walk, do yoga in a park etc.

  • Wed, 101718

    Matt with 245# Snatch PR

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    New CAP Shirts are in!

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    Weightlifting:

    A. Snatch balance: speed work 65-70% for triples x 4-5

    B. Power clean x 2 rep EMOM at 65-70%

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    Gymnastics:

    Emom x 10-14

    Weakness work; athlete specific

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    Conditioning:

    Emom x 20-24

    Minute 1: 15/12 cal row

    Minute 2: 10 burpee box jump overs 24/20

    Minute 3: 25 double unders + 8-10 c2b

    Minute 4: 15/12 cal ski erg

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    BE Complete
    A.Wall plank hold: accumulate 3 mins
    **feet on wall
    B1. Lying weighted external rotations: 3 sets x12-15 reps
    +
    B2. Bent over DB reverse flies: 3 sets x16-20 reps
    **2 mins between sets
    C. 4 Rounds
    1 Burpee High jump
    3 Slam Balls
    1 Burpee High jump
    6 KB Russian Swings @70/53
    1 Burpees high jump
    9/7 Cal Ski erg sprint
    **Rest2;30 between rounds
  • Tuesday, 101618

    Weightlifting:

    A. Snatch : 3 positional Pull @100% of current snatch. Every 2 min x 4 sets

    B1. CG deadlift : heavy 3-5 rep (once break floor each rep there after only lowers to 1-2” off floor before standing up next rep) x 3-4 sets

    B2: burpee broad high jump x 2 (2nd jump up to box)

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    Conditioning:

    4 rds

    400m run

    50’ DB OH Walking lunge 70/55 (1 db kicked OH and one in front rack. 25’ with one arm then switch to other arm overhead)

    6 hang power cleans 225/153

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    BE Complete
    A1. DB Bench Press: x8-10 reps w/tempo 3.1.x1
    +
    A2. Wide grip invert rows w/3 sec decent: x(-2) reps
    x4 sets
    B1. 40ft Waiters **both
    +
    B2. Lying wall press: :20-:30 sec
    x4 sets
    C1: Lateral box step overs w/vest: x16-20 reps
    +
    C2. Double KB front rack squat hold: :20-:30 sec
    x4 sets