Thursday, 071819
Rest / Recovery day
Wed, 071719
Performance: A. 3 hang SqT clean + jerk; to max in <15 min B. Front SqT – 1rm with 5 second pause in hole + 3×3@85% no pause C. Amrap 12 300m row 30’ Hs walk 30 double Unders 30’ heavy yoke Carry # Competition: Weightlifting: A. 3 hang SqT clean + jerk; to max …
Tuesday, 071619
Teammate Tuesday! # All: prioritize based on your time A. Power Snatch : 5rm tng + 1×5@90% <15 min B. Power clean x 3 + 2 hang power clean ; to heavy in complex. <15 min C. Weighted pull-ups @31X1 – 3rm + 3×3@90% <15 min D. Repeats 15/12 cal bike 200m run 15 kB …
Monday, 071519
Performance: A. Back SqT – 5RM + 1×5@90% B. Gymnastics: :15 sprint ski erg (-2) strict hspu (5/3”) Rest 3:30 x 3-4 rds C. 3 rds 21 heavy wall balls 50’ DB front rack walking lunge 70/50’s 9 burpee box jump overs 30/24 # Competition: Weightlifting: A. Strict Press – 5rm + 1×5@90% B. Back …
Saturday, 071319
Recovery Weekend # 10a still happening at CFF
Friday, 071219
De- load week wraps up! # A. Thruster – climb in singles. Emom to every :90 x 9-12 reps B. Weighted pull-up 5×3 C1. Ring support hold x :10-:20 C2. L-Sit Hold (from hang :20-:30) X 5 D. Running clock Emom x 10 Minute 1: 15/12 cal row Minute 2: 15 burpees over rower Rest …
Thursday, 071119
Full Rest / Recovery Day
Wed, 071019
De-load week continues . . . # Weightlifting: A. Split Jerk 5 sets max of 2-3 Reps at 70-80% B. Front SqT 5×1 @85-90% – rest 2-3 min between # Gymnastics: Emom x 10 Minute 1: 1 1/2 peg board assents (one and half) Minute 2: kB front rack wall sit hold :30 # Conditioning: …
Tuesday, 070919
Teammate Tuesday! Tag #CAPTT; with your teammate pics so we can share. # A. Clean positional halting pull 1 pull , low down to 2” off ground, 2 second pause, second pull, lower right below knee , 2 second pause and pull. Followed by 5 pulls from above knee. * no more than 3 sets …
Monday, 070819
De-load week. Stick to the low volume and spend your extra time / energy on recovery. Get outside, hit some long walks. # Weightlifting: A. Power Snatch – EMOM x 6 x 2-3 reps at 60% B. Back SqT: 4 x 9 @50% # Conditioning: AMRAP 10 5 strict HSPU 10 pistols 5 strict pullups …