Make sure to check out CAP 30 day challenge
Prep
2 mins foam rolling quads
2 mins rolling out triceps
2 mins rolling out scaps
#
Activation
10 banded goodmorings
10 banded side steps **each direction
:10 sec hollow hold :05 sec rest x3 sets
#
Warm-up
1 min @60%
2 min bike @80%
:40 sec @60%
:20 sec @90%
–
3 Rounds
10 low KB swings
**using only legs and hips, no arms to raise the KB
5 burpees stepping down and up
10 jumping air squats
5 BB push presses w/pause @top
#
Mobility
Kneeling dorsiflexion stretch :20-:25 sec **each
Praying stretch :30 sec /:05 sec rest x2 sets
Wrist Extensor :15 sec **each
Frog stretch :30-:40 sec
#
Strength
A. Thrusters: build to a heavy 7 rep
**From the rack
(18 mins)
B. Jerk Drives: adding 100lbs to “A”: 3 sets x5 reps every 3 mins
#
Conditioning
Sprints
15/12 cal bike
15 Russian KB swings @70/53
15 burpees
1 min max cal bike
x3 w/5 minute rest between
**scored as two separate workouts. Total time to complete round including the 1 min bike + max calories accumulated within the 1 minute.
–
55+:
12/9 cal bike
15 Russian KB swings @53/35
12 burpees
1 min max cal bike
x3 w/5 min rest between
#
BE Complete
1. Weighted serratus single arm punch : x15 reps **each
Sphinx push-ups :x10-12 reps
x3 sets
2. Weighted sitting Russian Twist: 3 sets x20 reps
3. 4-5 mins stretch out out hips and lower back
Thruster 7rm up to 155
Jerk drive 185
Then I did Saturdays Ohs
5rm with 3 sec pause at bottom 155
Skipped conditioning and did class tribute wod
RISK
7rds
7c2b
7s2oh rx155 I did 135
7dl
7 hspu
200m run
23:58
Be complete not done no time
Roll out at home
Strength: 155lb definitely had more in the tank, but feared B 100lb more.
B. Jerk Drives: 255lb, surprisingly also had more. Should have pushed more on strength however now I know.
Conditioning: Got faster each round but 1min cal bike lowered. 3:28 (19cal), 3:17 (18cal), 3:14 (14cal).
Be Complete: Done rolled out home: October Challenge Done!
Strength
A. Thrusters: build to a heavy 7 rep – 125#
B. Jerk Drives – 3×5 195#, 205#, 205#
Tried with 225# but felt unsafe so backed down a bit
Conditioning
Sprints
15cal bike
15 Russian KB swings @70
15 burpees
1 min max cal bike
x3 w/5 min rest between
3:42/14 cal, 3:39/14 cal, 3:37/14 cal
Consistency ruled the day, was concentrating on not going out too hard on the first round and crashing on rounds 2&3
BeComplete – Done
Day 1 of 30 day challenge done – KB x2 Front rack for 5:00