CAP (Pre-Season Work Up)

Cycle Notes

  • Program is designed for intermediate to advanced athletes as an augmentation to your preexisting programing
  • All evolutions should take place under qualified supervision to ensure safety
  • Participate in this program at your own risk
  • Cycle 1 is an intro cycle designed to prepare you for the APA approach to training
  • One block per day
  • 3 rest days per week
  • Blocks A and D may be interchanged, but B and C blocks must be separated by ratios stipulated
  • Blocks are designed for off duty status personnel

Week 1

  • Blocks B and C must be at least 48 hours apart

Day 1: A

Day 2: B

Day 3: Rest

Day 4: C

Day 5: D

Day 6: Rest

Day 7: Rest

Week 2

  • Blocks B and C must be at 72 hours apart

Day 1: B

Day 2: A

Day 3: Rest

Day 4: C

Day 5: D

Day 6: Rest

Day 7: Rest

Week 3

  • Blocks B and C must be at least 48 hours apart

Day 1: A

Day 2: C

Day 3: Rest

Day 4: B

Day 5: D

Day 6: Rest

Day 7: Rest

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Block A

Swim

2 rounds

10min max distance swim

Run

2 rounds

1 mile run (5 min rest between rounds)

Calisthenics

“Cindy”

20min AMRAP

5 pull ups

10 push ups

15 air squats

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Block B

3×6 push press @75% of 1rm

3×8 db split squats @8RPE

3×8 db piston curl @8RPE

 

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Block C

4×4 pendley rows @8RPE

x5 round max pull ups

x5 rounds max chin ups

x5 rounds max toes to barIMG_0098

Block D

5 surf zone sprints

2 mile run

5 surf zone sprints

800m swim

 

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