Wed, 110718

Reminder: de load week continues. Next week, we transition into phase 2 of our speed / power cycle. Being November, it’s time to buckle down. Interested in some individual program design for off blog hours? Message in and let’s a conversation.

MASTERS!

Stay tuned for separation with tabs and easier to navigate daily programming. Also make

Also make sure to tag @cap_masters on IG so we can help remotely.

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Conditioning:

EMOM x 28

Minute 1: 10 thrusters 135/93

Minute 2: 120’ heavy Farmers caddy

Minute 3: :40 on bike @80%

Minute 4: rest

*modify # accordingly

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Weightlifting:

A1. Hang power clean – every :90 x 5 reps x 4 sets

A2. Triple jump – each leg x 1

Directly into

B1. Hang power clean – Emom x 3 reps x 3 sets

B2. Seated box jump x 1 rep

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Becomplete

1. Standing oblique crunches: 3 sets x12-15 reps **each

2. Single arm Arnold presses: 3 sets x6-8 reps

3. Truck Driver: 3 sets x20-24 reps

4. 100 PVC Sttrict Presses AFAP

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Masters:

Warmup:

3-4 mins rolling out lower body

2 Rounds **6 min cap

9/7 cal bike @70%

3 inch worms

9 air squats

6 ring rows

9 knee tucks

2 Rounds **3-4 min cap

5 BB DLs

5 BB Power Cleans

**2nd round sqt cleans

5 Push Presses **TnG

5 Strict Pull-ups

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Weightlifting:

A1. Hang power clean – every :90 x 5 reps x 4 sets

A2. Triple jump – each leg x 1

Directly into

B1. Hang power clean – Emom x 3 reps x 3 sets

B2. Seated box jump x 1 rep

#

Conditioning:

EMOM x 24

Minute 1: 10 thrusters 115/83 95/63

Minute 2: 120’ heavy Farmers caddy

Minute 3: :40 on bike @80%

Minute 4: rest

#

Becomplete

1. Standing oblique crunches: 3 sets x12-15 reps **each

2. Single arm Arnold presses: 3 sets x6-8 reps

3. Truck Driver: 3 sets x20-24 reps

4. 100 PVC Sttrict Presses AFAP

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