This week, CAP60 and COMPLETE WILL BE on the same blog. Folks with time restraints, please choose your work timing wise.
RUNNING: (AM/MONO, or Running focus piece for those buildling)
50M X 7; rest = walk back
100m x 7; rest = jog back
rest 3-5 minutes – stretch hammers, calves and rotational through core
50m Hard, 200m easy x 10
WARMUP:
5 min bike at 40-50-60-70 and 80% minutes
1 min rower at :20 hard/:40 easy
1 min rower at :30/:30
1 min rower at :40/:20
:50 hard on rower into 400m light jog
into,
3-4 minutes of double lacrosse ball and foam rolling work. upper thoracic
+
2 rds of,
15 PVC dislocates
10 alt db clean and press (light)
5 db single leg step up each side
+
2 rds
:10-:15 bridge hold
10 hollow rocks
10 superman rocks
:10 HS hold
10 hang scap squeezes
+
empty barbell
3 rds
5 snatch grip straight leg deadlifts
5 hang muscle snatch
5 behind neck strict press
5 good mornings
Weightlifting +
A. Hang muscle Snatch: Wave
5-3-1-5-3-1-5-3-1
B. Split Jerk: 5 x 3 @70-80%
speed focus today
C. Back Rack Box Step up
6/ each side x 4 sets today
Gymnastics (Breathing):
5 Burpee BBJO
8-10 Strict HSPU
15 Ring Rows
rest 2-4 minutes x 5
- athlete specific. recovery between for sustainability
Conditioning: (separate sessions)
A. 100/80 cal Bike (echo if you have. Avoid C2)
*EMOM x 5 heavy wall balls + 5 t2b
B. EMOM x 21
Min 1: 10/8 cal row + 5 db burpee cleans
Min 2: :30 hard effort ski erg
Min 3: 10 Russian KB Swings 70/53 + :10-:15 Ring Support Hold
BECOMPLETE:
- Banded Thoracic Rotations x 15 each direction x 3-4 sets each side
- Banded Single Arm Rows x 20 reps x 3 sets each side
- Rear DB Fly’s x 15 reps x 3 sets
- Reverse Hyper 3 sets of 30 or 4 sets of 25
- Single Leg Glute Bridge with pause at top x 6 reps each side x 3 sets each
- Static Hold Quad Extensions x :10-:15 seconds x 6 sets
- Weighted Seated Calf Raises : 3 sets of 20
- Banded or weighted side steps. Accumulate 100′ each direction
- Crossover Symmetry protocol