Clamtown CF – Location – CAP Compete
Workout Order Notes (No Measure)
0:00-15:00
Warm-up
20:00-35:00
Workout 1: 250506
45:00-60:00
Workout 2: Skill I
70:00-75:00
Workout 3: Sandbag Plank
80:00-90:00
Stretching
Focus
– Macro: Murph Prep
– Expect to spend the month preparing for the Hero workout, Murph. You will see an increase in volume with movements like running, pull-ups, push-ups, and squats (not always together).
– We will also test Cindy as a CAP benchmark.
Warm-up (No Measure)
1 set:
:30 row, bike, or ski
10 snatch-grip deadlifts
1 set:
:30 row, bike, or ski
10 snatch pulls
1 set:
:30 row, bike, or ski
10 overhead squats
1 set:
:30 row, bike, or ski
10 hang power snatches
3 sets:
4 back squats
3 front squats
2 overhead squats
50-meter run
– Rest 1:00 between sets.
– Build to working weight.
– Use this progressive warm-up to practice and refine the skills of the power snatch and overhead squat.
– Use an empty barbell for the first 4 sets.
– In the final three sets, build up to your workout load.
250506 (Time)
2 rounds for time:
200-meter run
15 back squats (95/135 lb)
200-meter run
12 front squats (95/135 lb)
200-meter run
9 overhead squats (95/135 lb)
Stimulus & Goals
– 8:00-12:00.
– Moderate volume squatting under fatigue.
– Runs around 5K run pace.
– Unbroken sets of each barbell movement to start and no more than 2 sets in the second round.
– Each barbell movement in :30-1:00 every round.
– Each run in :50-1:10.
Strategy
– Push the pace on the run and get back to the barbell. Take a few deep breaths as you move to the bar, pick it up, and go.
Modifications
Back squat | Load, dumbbell back squats
Front squat | Load, dumbbell front squats, goblet squats
Overhead squat | Load, overhead lunges, single-dumbbell overhead lunges
Run | Distance, run substitutions
Run substitutions | 400/500-m C2 bike, 500/700-m Echo bike, 200/250-m row or ski
Skill I (AMRAP – Reps)
EMOM 14:
Min. 1 | 1-3 strict muscle-ups
Min. 2 | 3-5 candlesticks
– Review the candlestick before starting.
– Use this session as an opportunity to practice your technique with these two movements. If you are not able to perform a muscle-up, perform low-ring transitions and adjust the difficulty as needed.
Sandbag Plank (Checkmark)
5 rounds:
:20 sandbag hold at chest (100/150 lb)
:10 rest
:20 plank up-downs
:10 rest
– Challenge the midline and core musculature.
– Hold or move for the entire 20-second interval.
– For the sandbag hold, interlock your fingertips or grab your wrist, squeeze your belly, and try not to lean back. Mentally, go to your happy place.
– The plank up-downs do not need to be fast. It’s all about keeping yourself moving for the entire 20 seconds. Don’t let your hips get too high in the plank. Squeeze your hips and thighs the entire time.
– Watch the Plank Up-Dow n demo before this session if unfamiliar with the movement.
Modifications
Sandbag hold | Load, double-kettlebell/dumbbell hold in the rack position
Stretching (Checkmark)
2 sets:
:30 foam roll IT band/leg
:30 lacrosse ball roll/foot
