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