Clamtown CF – Location – CAP Compete
Workout Order Notes (No Measure)
0:00-15:00
Warm-up
20:00-50:00
Workout 1: 250411
60:00-70:00
Workout 2: Accessory – I
80:00-90:00
Workout 3: Accessory – lI
95:00-105:00
Stretching
Focus
– Macro: Endurance and stamina
– Expect to see more workouts that challenge your ability to maintain a sustainable effort across longer durations. This is the exact opposite of the month of March.
– We will also test Kelly, Andi, and Fight Gone Bad.
Warm-up (No Measure)
1 set:
3:00 run, row, bike, or ski
2 sets:
:20 jumping jacks
10 alternating Cossack squats
:20 mountain climbers
10 counterbalance squats
1 set:
10 snatch deadlifts
10 snatch deadlifts to mid-thigh
10 snatch deadlift and shrugs
10 muscle snatches
10 overhead squats
10 hang squat snatches
10 squat snatches
3 sets:
2 power snatches
– Build to starting load.
– Use the first three sets to move through full range of motion and elevate your heart rate.
– Focus on technique with an empty barbell in the fourth set.
– After finishing the empty barbell work, use the next three sets to build to your workout weight.
250411 (Calories)
For calories:
30:00 bike, row, or ski
– Perform 2 power snatches every 20 calories.
Stimulus & Goals
– 200-300 calories.
– Easy-to-moderate bike pace.
– Moderately heavy snatches; athlete chooses load.
– Snatches in :30 or less every 20 calories.
– No more than :30 to complete both snatches and get back to the calories.
Strategy
– Challenge yourself with a moderate to heavy load for these snatches. Consider something 75% or above.
Modifications
Bike, row, or ski | Weighted object carry for distance
Power snatches | Load, hang power snatches, power cleans, dumbbell options
Squat Snatch (Accessory – I
EMOM 10:
3 touch-and-go squat snatches)
– Use this session to work on barbell cycling. The previous workout was likely mostly singles. This barbell should be much lighter. Focus on moving quickly through your reps and completing the set of 3 in 10 seconds or less.
– Do not increase load if the repetitions are sloppy (i.e., early arm bend, lack of hip extension, pausing at the hips on the return, etc.).
Accessory – lI (Checkmark)
Accumulate:
5:00 plank hold
– Every time you break perform 20 Russian twists (14/20 lb medicine ball).
– Choose a plank position you can maintain for at least 45 seconds.
– This workout should take no more than 15 minutes to complete.
– Less experienced athletes should reduce the overall plank time to 2:30 and perform 10 Russian twists during each break.
Stretching (Checkmark)
Accumulate:
1:00 foam roll quads
1:00 foam roll upper back
1:00 foam roll lats
