Saturday Smiles
Announcements:
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. Snatch or clean and jerk to Heavy single in 16 minutes
b. 500m + 18 burpees over rower ; every 4 min x 4 rds
c. 3 rds – NFT
21 cal ski erg
21 ghd sit-ups
21 heavy wall balls
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(NOT WZA Prep folks; separate programming)
COMPLETE:
Weightlifting:
A. E2MOM : Snatch to heavy single.
- no more than 10 snatches above 70%
B. Clean and Jerk – 1RM – 1 miss allowed total during session.
C. Front SqT:
80%x 3
85% x 2
90% x 1
95% x 1
85% x 3
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Conditioning:
A. 500m + 18 burpees over rower ; every 4 min x 6 rds
B. 3 rds
21 cal ski erg
21 ghd sit-ups
21 heavy wall balls