This week, CAP60 and COMPLETE WILL BE on the same blog. Folks with time restraints, please choose your work timing wise. Sneak peak for many as we transition the site and programming to a new platform.
AM/MONO:
30-45 min , smooth start to finish, Fasted Cardio
Your choice of mono-structural piece
Ruck. Run. Row. Bike. Ski. C2. etc.
Warmup:
5 min bike @60-70%
+
1 rd
:10 HS hold
10 hang scap squeezes
Into,
2 rds
10 inverted scap squeezes
10 push / pull on pull-up bar (kip movement , no legs)
10 alt box step ups
+
:15 bike sprint
60’ dynamic movement prep for squats
X 4-5
+
5-7 min of dynamic stretching prep for Squats / OHs
Weightlifting:
A. Wide Stance Box Squat 4 x 5 @31X1 ; ascending
B. Front SqT 3 x 5 @77%
C. OHS 2 x 20 ; targeting 80-100% of bodyweight
Conditioning:
A. Rower
1k row at 70%
rest 3 minutes
750m at 80%
rest 2 minutes
500m Row at 90%
rest 1 minute
250m Row @100%
rest 5 minutes , repeat
B. AMRAP 10 @70% – sustainability as focus
3 Sandbag over shoulders 150/100
6 burpees over box 48/40″
12 ghd situps
BECOMPLETE:
- Jerk Drive 3 x 5 @100% front squat
- Back rack GHD back Extension 3 x 12
- DB side lateral raise ; 4 sets of 10
- DB Seated Overhead Tricep extension 4 x 10
- DB Laying face down on bench rear fly 3 x 15
- DB Kick Backs 4 x 10
- crossover symmetry protocol