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. (Completed 02.12)
- Store / Products page will go live this week.
- Thank you in advance for your patience while the site is completed and updated.
CAP60
A. Snatch to 80-90% for 5 x 1
B. Running clock
3 rds
5 db bench press 70/50’s
1 legless rope climbs
Rest 1 minutes
2 rounds
10 db bench press ^
2 legless rope climb
Rest 1 minutes
1 rd of
20 db bench press ^
3 legless rope climbs
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COMPLETE:
Weightlifting:
A. Snatch to 85-90% for 3 x 1
B. Clean and Jerk up to 80% for 3 x 1
C. Front SqT : 1RM for the day in 14 minutes
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Conditioning:
A. Running clock
3 rds
5 db bench press 70/50’s
1 legless rope climbs
Rest 1 minutes
2 rounds
10 db bench press ^
2 legless rope climb
Rest 1 minutes
1 rd of
20 db bench press ^
3 legless rope climbs
B. EMOM x 5-6 rds
5 Deadlift 335/223 + 10 bar lateral burpees
C. Emom x 10
25 DU + 10 / 8 cal bike
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becomplete:
- Supported bridge work (use box is needed) – 10x x :10 hold
- Barbell OH Walk (uneven) – use bands to hold KB’s to create instability. X 50-60’ x 6 sets
- Tabata x 20 Alt between – hollow rocks and Superman rocks
- Db suitcase jumping lunges. :20 on :10 off x 5 sets
- Banded side steps x 30’ x 5x each way
- Crossover symmetry protocol