Who’s excited for a new week?
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CAP_SIXTY:
A. Back SqT wave;
5.3.1.5.3.1.5.3.1
; rest 2 min between sets 1 rep, to never be >90%
B. Afap
500m Run
5 clean and jerks @245/163
5 rope climbs to 15’
400m Run
4 cj
4 rope climbs
300m Run
3 cj
3 rope climbs
200m Run
2 cj
2 rope climbs
100m Run
1 cj
1 rope climb
* Back SqT: wave will ascend in weight as reps decrease. Once back to the 5, this will be heavier than your first 5 and so on
* Workout: modify clean and jerk weight to where athlete can perform singles at reasonable pace. No failures with this kind of weight today. Also, not 1 rep every minute etc.
* Subsitite Rope Climbs = 1 rope climb = 4 strict pull-ups