Wed, 01.29.20

CAP60

A. Front SqT

1RM with :2 second pause in hole

+ 1×3 @80-85% of what you hit on the 1RM

B. AMRAP 15 @80%

4 UB strict HSPU (athlete choose deficit if within their abilities)

8 UB Strict t2b

12 UB heavy wall balls 30.20 to 10/9’

4 UB strict pullups

8 UB Ring pushups

12 UB heavy wall balls

Rest 1 min btwn rds

* strict t2b, can modify to strict straight leg raises if can’t complete 8 strict t2b, but keep the set unbroken.

+

1. Barbell single leg hip thrusters x 10 reps x 3 sets each side

2. 12 dead bugs (banded) each side x 4 sets

3. Weighted sled side steps 30′ x 6 each direction

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Complete:

Weightliting +

A. Front SqT – 1RM w/ :2 pause + 3×3@80% of what you hit for the 1RM

B. Weighted Pullups every 2 minutes x 14 minutes x 3 reps heavy across, at approx 65-70% of 1RM pulp

C. Supinated Bent over Barbell Row 4 x 6-8 reps

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Movement:

Burpee to Slam Ball

Slam Ball x 1

Lateral High Jump (over hurdle or pvc set up)

Slam ball

Burpee to slam ball

Lateral High Jump ^

Rest 1 min x 6 sets

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Conditioning:

MM @ % each Amrap at the sustainable pace dictated. Sustainability = rd time gage)

AMRAP 15 @70%

4 UB strict HSPU (athlete choose deficit if within their abilities)

8 UB Strict t2b

12 UB heavy wall balls 30.20 to 10/9’

4 UB strict pullups

8 UB Ring pushups

12 UB heavy wall balls

Rest 1 min btwn rds

* strict t2b, can modify to strict straight leg raises if can’t complete 8 strict t2b, but keep the set unbroken.

Rest 5 minutes

AMRAP 10 @80%

8 alt hang DB clean and jerks 70.50

12 GHD Situps

16 alt pistols

Rest 4 minutes

AMRAP 6 @90%

1 pegboard climb

8 alt hang DB SqT Snatch 70.50

16 cal bike

Into, 10 minutes on rower at 50% – nasal breathing and conversational piece.

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BECOMPLETE:

1. Barbell single leg hip thrusters x 10 reps x 3 sets each side

2. 12 dead bugs (banded) each side x 4 sets

3. Weighted sled side steps 30′ x 6 each direction

4. Lunge position landmjne press x 10 each side at tempo. X 3 sets

5. Crossover symmetry protocol

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