Monday, 03.30.20

CAP_SIXTY:

A. Warmup:

a. 5 min of mono structural warmup, either row, bike, or light jog, dynamic work back and forth etc

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b. 2-4-6-8-10-12 – movement over time here

good morning

alt. reverse lunge with twist

scap push ups

alt. shoulder taps

air squats

alt. jumping lunges

push ups

*10 min max time for b

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Barbell prep work – athlete focus

B. For Time:

50 bar facing burpees

3 rds of “DT” @155/103

Rest 3 minutes

40 bar facing burpees

2 rds of “DT” at 185/123

Rest 2 minutes

30 bar facing burpees

1 rd of “DT” at 205/133

* 1 round of “DT” = 12 Deadlifts + 9 Hang Power Cleans + 6 Shoulder to Overhead

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Becomplete:

1. Single Leg Glute Bridge x 6-8 each side x 4 sets (https://www.youtube.com/watch?v=V1SRy5CcIbA)

2. Seated Straddle Hip Circles x 6 reps each direction, forward and backward, x 4 sets (https://www.youtube.com/watch?v=87pb7mV7DkY).

3. Deadbugs x 15 reps each side x 3 sets

4. Core: strict t2b x 6-10 reps + Glute Ham Raise x 8-10 reps : x 3 sets of this super set

5. Waiters Hold x 1 min each side x 3 sets

6. 2 min hold in all 3 split positions: straddle, forward and backward split