Clamtown CF – Location – CAP Compete
Workout Order Notes (No Measure)
0:00-20:00
Warm-up
25:00-50:00
Workout 1: Strength I
60:00-70:00
Workout 2: 250312
75:00-85:00
Stretching
Focus
– Macro: Gas Pedal
– Expect to see more efforts that challenge your ability to keep the gas pedal down. These will be high-power, short-duration efforts.
– We will also test a 1:00 max-calorie bike, Fran, and Nancy.
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:
3 snatches
– Build to workout 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, using the movement that you will perform in workout one.
– After finishing the empty barbell work, take a few minutes to build up to your starting workout weight.
Snatch (Strength I
Snatch
Wave 1:
75% x 3
80% x 2
85% x 1
Wave 2:
80% x 2
85% x 2
90% x 1
Wave 3:
85% x 1
90% x 1
95% x 1
Heavy Single x 1 )
– Welcome to week four of the second 2025 Strength 1 lifting cycle where we’ll continue following the same wave-loading template as our previous cycle. Next week will be a deload week and then in week six, we will test our 1-rep snatch.
– For the percentages, use a recent max or heavy single.
– If the percentage calls for more than a single rep, they are meant to be completed as unbroken (touch-and-go) reps.
– Rest as needed between percentages and waves.
250312 (Time)
3 rounds for time:
30 Russian kettlebell swings (35/53 lb)
15 handstand push-ups
Stimulus & Goals
– 5:00-9:00.
– Kettlebell swings in :90 or less and 1-2 sets.
– Handstand push-ups in 1:00-1:15 and 1-2 sets.
– Volume should be something athletes can complete in an unbroken set.
Strategy
– If you are hitting the Open workout on Friday, use this session as a way to practice getting upside-down and moving your body through a full range of motion.
– If you are not performing the Open workout, treat this session as a normal day.
– Challenge yourself to hang on to the kettlebell and go unbroken.
Modifications
Russian kettlebell swings | Load, kettlebell deadlifts, good mornings
Handstand push-ups | Reps, pike push-ups, dumbbell shoulder presses or push presses, push-ups
Stretching (Checkmark)
Accumulate:
1:00 banded shoulder stretch/arm
