COMPLETE:
(Sneak peak for CAP60 – but choose your weakness relative to the 60 minutes)
AM / MONO:
Bike
10 min bike @80%
8 min at :30/:30
6 min at 90%
3 min coast
x 2
Weightlifting / Strength: (session 1)
A. Push Press
Warmup Set
50% x 10
60% x 8
70% x 6
75 % x 3
80% x 3
85% 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
80% x 3
85% x max reps
rest 4 minutes, – 5 to 10lbs, max reps again
***Both A & B: up 4-5% from prior weeks.
B. Front Squat 3 x 5 @75%
Gymnastics: (session 1)
Every :90 x 6-8 sets
@ approx 30-40% of max muscle ups
IE: if you can do 20 muscle ups UB, these 6-8 sets should be of 6-8 reps each.
Specific to you and set volume accordingly
Conditioning:
A. Conditioning
AMRAP 6
3 strict pullups
6 burpees to target
9 wall balls
12 cal Ski / row
Rest 3 minutes
AMRAP 6
3 c2b pullups
6 burpee box jump overs
9 heavy wall balls
12 cal ski / row
B. 5 rds
5 sandbag over shoulder
15 cal echo bike (or bike you have)
BECOMPLETE:
- Sled pull (hang over hand) 50’ sections x 5-6 sets
- Single arm semi supinated db bench x 6-8 reps per side x 4 sets
- Bent over pronated barbell row x 12-15 reps x 4 sets
- Box step ups x 10-12 each side x 3 sets
- Single leg deficit deadlifts x 8 reps x 3 sets
- Hs hold x :30 x 5. Rest accordingly