Looking for minimal equipment work? Check out the CAP_SIXTY page
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Starting tomorrow, the blog with include minimal equipment type of approach + no equipment. With current status seeming to be a shelter in place across the board, we want to make sure majority can hit what they can. If you are one who has a full gym set up and would like programming for odd object and more complex set ups. . . Please reach out as we will provide some other avenues for you during these times.
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COMPLETE:
Weightlifting:
A. High Block SqT Clean x 3 + 1 Split Jerk; ascending in weight to heavy for the day in <18 minutes
Conditioning:
B. Running clock
9-7-5
SqT Snatch’s 185/123
7-5-3
Box jump overs 40/32″
3-2-1
Legless rope climb
* So 9 squat snatch, 7 box jump overs, 3 legless. 7/5/3, 5/3/1 etc
Gymnastics:
C. HSPU Complex
40% of max strict , into,
(-2) kipping at 4.5/3” deficit
Rest 3 minutes x 4 sets
Work
D. 3 rds
10 strict t2b
20 Barbell Bent over row 135/93
30’ inch worm
BECOMPLETE:
1. 5-7 min of static stretching ; working splits
2. 5-7 min of change plate work, rotator and scap
3. 5-7 min of foam rolling / lax ball work
4. Complete 100 banded scap squeezes and 50 pvc discloses; in whatever sets you want.