Little throwback Teammate Tuesday
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De-Load week. . .
CAP_SIXTY:
Warmup:
EMOM x 10-12
Minute 1: 15/12 cal row
Minute 2: 5 strict chin-ups + 1 wall Walk
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A. Repeat : see prior scores
50/40 cal bike
50 strict HSPU 3/1″
50/40 cal bike
B. Emom x 10
Minute 1: 5 Hang power clean @60-75%. Depending athletes weakness area. Think speed but some decent effort
Minute 2: 12 – 15 t2b *capacity dependent
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Becomplete:
1. 3 rds of 25′ inch worm, 25′ lunge Samson stretch, 15 pvc
Dislocates
2. Banded single arm face pulls x 15 reps x 3 sets each side
3. Accumulate 5-7 min in straddle positions
4. HS hold skill work ; stationary. Spend no more than 5 min and stationary being key. Set yourself up for success with this