Starting Monday, Feb 17th. . . CAP60 will be located on its own blog. This will remain FREE for all. COMPLETE will be switching to its Subscription service. This to include suggested warmups, double sessions and focus work. Stimulus intent and notes regarding the workout, along with feedback per athlete when needed. Thank you for the continued support and feedback during this transition.
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CAP60
A. Power Clean + FS + Split Jerk: 5 sets at 80-85% of max C&J
B. A. Running Clock
36 C&J 155/103
- EMOMx 9 c2b pullups
@ 8 min mark
36 Snatch’s 115/80 - EMOM x 9 TTB
***BOTH workouts START with the EMOM. So, part 1 starts with 9 c2b, then into the barbell etc
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COMPLETE:
Weightlifting:
A. Power Snatch From Hang: 4 sets of 2 @ 80% of max snatch
B. Power Clean + FS + Split Jerk: 3 sets @ 80% of max CJ
C. Back Rack Single Leg RFE x 8 reps each side x 4 sets. Rest 1 min between sets
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Conditioning:
A. Running Clock
36 C&J 155/103
- EMOMx 9 c2b pullups
@ 8 min mark
36 Snatch’s 115/80 - EMOM x 9 TTB
***BOTH workouts START with the EMOM. So, part 1 starts with 9 c2b, then into the barbell etc
B. 4 rds W/ Go Ruck or Vest
.5 air Runner
7 muscle ups
20 Air SqT Box Jumps
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Becomplete:
1. 3 rds of 20 banded Face pulls + 20 banded upright rows + 20 double db bent over rows + 15 pvc dislocate.
2. Plate Oh weighted deadbugs x 20 alternating legs x 3 sets
3. DB lat pull over x 10 x 3-4 sets
4. 10 min stretching hips – internal / extern rotation
5. 10 min on ankle flexion / extension. Has bands
6. Crossover symmetry protocol
1.