Announcements:
1. Our new running cycle kicks off next Monday. This will be led by coach Steve Fluet as he comes on board with the CAP coaching staff. Affiliates looking to build out their own running program; please contact in.
2. CAP Masters – coming very soon!
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Weightlifting:
a. Back SqT – 10RM + 1×10@90%
b. Bench – heavy 10 rep for the day
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Conditioning:
AMRAP 3
3 power cleans 185/123
6 hspu 5/3” deficit
9 heavy wall balls
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rest 3 min
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AMRAP 3
3 strict hspu (regular height)
6 heavy wall balls
9 power cleans 115/83
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rest 3 min
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3 heavy wall balls
6 power cleans 135/93
9 hspu (kipping – regular height)
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becomplete:
1. 1 min stretch x 3; rest :30 between – on knees, arms locked, overhead and reaching out in front. Sink head chest through, opening up shoulders
2. seated bent over – rear dumbbell fly 3-4 sets of 12-15 reps
3. 3 x 20 GHD Situps
4. Crossover Symmetry Protocol (between sets, PVC dislocates)
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Running Add on:
5 min of running at 70% *working footwork and form
rest 1 min
1k Run @pace
rest 3 min x 3;
7 min light rower as cool down