COMPLETE
(A preview for CAP60 folks)
– CAP 60 = squats + piece 1 of conditioning below.
AM / MONO:
Bike
5 min @80%
5 min :30/:30
5 min at 50-60%
x 3
Weightlifting / Strength: (session 1)
A. Push Press
Warmup Set
50% x 10
60% x 8
70% x 6
75 % x 3
78% x 3
81% for max reps
drop 5 to 10lbs, 1 more set of max reps
B. Back Squat
Warmup Set
50% x 10
60% x 8
70% x 6
75% x 3
78% x 3
81% x max reps
rest 4 minutes, – 5 to
10lbs, max reps again
Gymnastics: (session 1)
5 strict ring pull-ups
1 muscle ups
5 strict ring dips
(-1) muscle up
Rest :/4 min x 4 sets
Conditioning: (session 2)
Running clock
15-12-9
Deadlifts 275/183
strict HSPU 3/1” deficit
Rest 4 minutes
21-15-9
Deadlift 225/153
Kipping HSPU
Rest 4 minutes
50/40 cal bike
100’ HS walk
- 2 rounds of the mono work above if didn’t do in AM.
Becomplete:
- Weighted lateraL box step ups x 10 each side x 3 sets each side
- Weighted wall sits x :30-:45 x 5
- 100 weighted calf raises + 100 banded quad ext
- Db fly’s x 12-15 reps x 4 sets
- Db rear fly’s x 15 x 4 sets
- Reverse hyper 2 x 25 : light
- Crossover symmetry