This week, CAP60 and COMPLETE WILL BE on the same blog. Folks with time restraints, please choose your work timing wise.
Stay tuned for some changes coming to CAP, starting with different tracks going forward.
(3)
60 min session – 60
90 minute session – COMPLETE
2-3 sessions per day with Sanction and Games level focus
///
New cycle begins today! Share with your friends and training partners. Tag us on social media and let’s chase down 2022 💪🏼
AM / MONO work:
4 min on / :90 off
Bike
1st min :25 hard / :35 easy
2nd min: :35 hard / :25 easy
3rd min: :45 hard / :15 easy
4th min: 1 min hard
:90 rest
X 6
Warmup:
3 min bike @60%
3 min row at 70%
800m run as: 200 easy, 100m pick up pace, 50m walk, 100m hard, 50m walk, 200m hard , 100m easy
*10-11 min total on this part
+
3 rds of,
3 inch worms
6 pushups to downward dog
90′ of dymamic work (ie: high knees, knee pulls, butt kicks, lunges, side shuffles etc)
+
3 rds of ,
15 banded scap squeezes
30′ banded side steps (15′ each direction)
45 double unders
+
2 rds
10 single leg glute bridges (each side)
10 single leg lateral box step ups (one said, then other)
10 banded good mornings
into,
3 rds
6 burpees
12 russian KB swings
18 wall balls (done in 7/6/5)
*15 min max work for the rds above , stay moving, cut down rounds if moving slow.
Conditioning:
Repeats
400m Run
10 Hang Power Cleans 185/123
400m Row
10 Front Squats
40 double unders
10 Shoulder to Overhead
rest 3 minutes x 4 rounds
+
7 min bike or Row cool down
12 minutes foam roll problem areas of the day
Weightlifting:
week 1 of our Pull Cycle
A. Deadlift
NOT TnG ; reset each rep
10 reps at 50%
5 reps at 60%
5 reps at 65%
5 reps at 70%
5 reps at 75%
3 reps at 80%
3 reps at 85% x 2 sets
B. Bench Press
10 reps at 45%
8 reps at 55%
6 reps at 65%
4 reps at 75% x 3 sets
C. Weighted Pullups
heavy in, 5-5-5-3-3-3
BECOMPLETE:
- KB Single Straight leg’d deadlifts x 8 each side at 31X1 x 3 sets each side
- :10 ring Support hold + :30 front rack wall sit hold ; rest :90-2 min x 5 sets
- DB Single Arm Row x 10 each side x 4 sets
- Russian Twist w/ WB x 20 alternating x 3-4 sets
- Banded Face Pulls x 20 reps x 3 sets
- DB single Arm Hammer curls x 12 reps x 3 sets
- Crossover Symmetry