Monday, 06.14.21

CAP60, COMPLETE / By

COMPLETE: (glimpse into)
AM MONO: Biking
3 min x 5; rest 1:30 minutes
@80-90% output.

Weightlifting:
A. Back Squat  3RM + 2×3@90%
B. Front SqT: 4 x 7 @76%%
C. Bench Press 2.2.2 cluster; to max in 16 min

Conditioning:
A. 30  DB Devils Press 70/50
B. 21-15-9
hang power snatch 75/53
bar lateral burpees
3-2-1 legless rope climbs

BECOMPLETE:

  1. Single leg barbell hip thrusts 4 sets of 8-10 each side
  2. Db bent over rows, 4 sets a 8-10 each side
  3. Body weight step ups x 10 each leg x 3/4 setS
  4. Weighted hs hold x :10 x 10.
  5. Gross over symmetry