Friday, 061716


CAP takes to the Tri’s 
All: 

1 or 2 sessions

A. CG Halting Deadlift (2 seconds off floor, 2 seconds below knee, 2 seconds above knee, finish); 5 x 2 at 95-100% of our clean 1RM

B. 

400m Run 

15 hpc 135/93

400m Run 

15 hpc

400m Run 

rest 12 min, repeat 

C. 45 second bike sprints x 6; rest 3:30 between 

D. Assistance Work

Max bodyweight strict pull-ups, then 3 sets of max reps with 10/5lbs ; rest 2 min between 

Weighted Ring Dips 6×2 ascending , heavy

+

7-10 min of Scap work 

3 thoughts on “Friday, 061716”

  1. Joined Tay for Am-

    A. 3 RM back squat- 115 kg
    2×3 drops at 86 kg
    B. EMOM 30-
    Minute 1: 3-5 pull ups
    Minute 2: 3-5 ring dips
    Minute 3: 3-5 MU
    Played with reps and added weight to PU and RD
    C. Programmed workout: 6:28/5:55

  2. A. CG Halting Deadlifts – 210lbs
    B. 6:14 and 6:11 kinda hilly but good burn – unbroken
    C. Bike Sprints – complete
    D. Muscle Ups and Handstand Walks and scap work

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