Teammate Tuesday! Post you and your favorite workout buddy to IG and tag #CAPteammatetuesday
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Weightlifting +
A. Snatch Complex: 3 second pause above knee and snatch; into hang snatch with 2 second pause below knee, into TnG snatch. Climb to heavy in the complex in 18-20 min
B. Weighted Pull-ups :
1. 5×5 Chin-up: AHAP, 3 count down each rep +. 3×6 DB Row 30% Bench 1RM. + 3×15 Banded Face Pulls
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Conditioning:
10 tng power cleans
1 min row
Rest 4 min x 4 sets. Ascending in weight of heavy across. Athletes choice and feel for the day
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:30 @80% + :30@50%
Ski erg (use rower if no ski erg)
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Gymnastics: (add on)
5 rds
12 t2b
1 legless rope climb (up and down)
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becomplete:
1. 18 min backwards sled drag (sled only or light weight)
2. Crossover symmetry with focus on end range of motions
3. 10-15 min of scap and thoracic static stretching / movement