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
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
Block B
3×6 push press @75% of 1rm
3×8 db split squats @8RPE
3×8 db piston curl @8RPE
Block C
4×4 pendley rows @8RPE
x5 round max pull ups
x5 rounds max chin ups
x5 rounds max toes to bar
Block D
5 surf zone sprints
2 mile run
5 surf zone sprints
800m swim