Tuesday, 04.14.20

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