Thursday, 05.28.20
Active Recovery Day
CAP60
CAP60
Wed, 05.27.20
CAP_SIXTY: A. Push Jerk – 4RM + 2X4 @90% B. 4 rds @80% 800m run 50′ HS walk (w obstacles) 20 dB single arm Devils press 50/35 + NFT 100 barbell bent over rows 95/63 100 Plate OH Tricep Extension 100 alt db bicep curls 100 weighted setups
Tuesday, 05.26.20
CAP_SIXTY: A1. Hang Power Clean x 3 heavy reps A2. Seated Box jump, drop top into triple bounding forward. * Seated box jump. Then, step off objected into bounding forward 3x. Ideally, over 3 PVC’s etc, or other objects. x 4 working sets with HPC (heavy – relative to the day) B. Bike / Ski …
Monday, 05.25.20
“MURPH” (Partitioned) 1 mile run Into, 20 rds of, 5 pull-ups 10 pushups 15 air squats Into, 1 mile run
Saturday, 05.23.20
Wrapping up de load week A1. Deadlift 3-3-3-3 @75% A2. 100m Weighted Shuttle Run A3. 10-15 t2b x 4 supersets; Rest accordingly between sets B. 4 rds 1k row 35 kB Swings 53/35 50’ HS walk Rest 2 minutes between + 20-30 min foam rolling and recovery (athlete specific). Prepn for “Murph” Memorial Day
Friday, 05.22.20
A. EMOM x 10 1 Power Clean + 2 Hang Power cleans + 3 Front Squats + 4 shoulder to overhead; 165/113 * Building on prior weeks, extending time. Weight should stay same if you have it correct for you prior. B. Running clock 3 rds 20/15 cal bike 15 strict HSPU 10/7 bar muscle …
Wed, 05.20.20
De-load week. . . A1. Bench Press 70-80% x 3 reps; x 5 sets A2. SqT Clean x 3 + Split Jerk at 65-70%; A3. :20 hard pulls on rower Rest 2 min – 5 sets total through all B. AMRAP 15 @70-80% 10 burpees 10 dB box step overs 10 c2b pull-ups 10 cal …
Tuesday, 05.19.20
De-load week . . . /// A1. Weighted Pull-ups 3-3-3-3-3 A2. 6 Hang Power Clean (heavy, but TnG speed) A3. 400m run Rest 2-3 min between supersets B. Afap 42 wall balls 21 t2b 30 wall balls 15 t2b 18 wall balls 9 t2b * unbroken is target for high level competition C. Pendlay Row …
Monday, 05.18.20
De-load week /// A. Split Jerk; 5 x 3 @77% ; rest 2 min between sets B. Bottoms up Front SqT – 3 x 3 heavy working sets in <15 min C. AFAP 30 alt DB SqT Snatch 50/35 30 / 24 cal Bike 60 DB Snatch 60 / 48 Cal Row /// Becomplete: 1. …