Monday , 080717

What an amazing week for Clint and Lynn. Stay tuned for update on the blog.  @cap_masters

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Week 3 Of cycle,
Weightlifting:
a. Push Press – 3RM + 2×3@90%
b. Back SqT – 3RM + 2×3 @90%
**a&b – building on last week
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Conditioning:
2 rope climbs
20 thrusters 95/63
4 rope climbs
20 thrusters 115/83
6 rope climbs
20 thrusters 135/93
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Running:
1. Warm Up:
– 800 easy
– 3 x 25 build ups, walk back
– 3 x 50 build ups, walk back
– 1 x 100 build up

2. Main Set:
– 3 x 200 on 30sec
– 3 x 400 on 60sec
Efforts are hard at most but not close to all out

-400 easy

– 2 x 200 on 90sec
– 2 x 400 on 2min
Effort is very fast(quality is key with the longer rest)

3. Cool Down:
– 800 – 1200 easy
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becomplete#

1. 1 min stations focused on slow controlled movement and eccentric motion.    Banded tricep extensions, db sa curls, plate over tricep extension , db rear fly ‘s x 2 times through each

2. 10 reps each leg x 3 sets single leg steps ups standing lateral to box

3. Crossover symmetry

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