Announcement:
- This week will be the final week of CAP60 and COMPLETE showing on this blog. Starting next Monday, Feb 17th, COMPLETE will be the subscription portion of this site. This will be your normal two sessions per day, now including suggested warmups, discussions regarding stimulus and intent along with modification suggestions dependent on goals.
- Soon, all programs will require login. While CAP60 will remain FREE, it will require a registration to view the blog. Stay tuned for the update.
- Store / Products page will go live this week.
- Thank you in advance for your patience while the site is completed and updated.
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CAP60
A. Back SqT: Heavy Single for the day
B. For Time:
10 pbar HSPU 6/3” deficit
10 / 8 cal bike
20 strict HSPU
20 / 16 cal bike
30 kipping HSPU 3/1”
30 / 24 cal bike
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COMPLETE:
Weightlifting:
A. Snatch: 4 sets of 2 reps. Not TnG @ 80%
B. Snatch High Pulls: 3 X 3 @ Max
C. 2 Cleans + 1 Jerk: 3 sets @ 80%
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Conditioning:
A. For Time:
10 pbar HSPU 6/3” deficit
10 / 8 cal bike
20 strict HSPU
20 / 16 cal bike
30 kipping HSPU 3/1”
30 / 24 cal bike
B. Runner
:20 hard running
:10 walking
x 10
Rest 2 minutes x 3
Rest 3 minutes
400m x 4; rest 1 minute between
Into a 1 mile cool down
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Becomplete:
1. Wall SqT Work ; accumulate 5 minutes of individual focus here
2. Banded face pulls x 15 + 20 pvc dislocates x 3 rds
3. Banded calf (while sitting on ground) extension x 10 x 3 each side
4. Ring hamstring curls x 10 reps x 3 sets
5. Banded Quad Extensions 3 x 10
6. Reverse Hype 3 x 15 @30% of 1RM Back SqT
7. Thoracic Kneeling rotations 4 sets of 10 each side