CAP60

CAP60

Tuesday, 08.04.20

A. Row 500m row x 9 Rest 2 minutes *target is -:1 off last weeks splits and one extra repeat today. 100% energy and focus on these **for full programming w/ double sessions, see the COMPLETE Subscription

Monday, 08.03.20

All the smiles for Monday and a new phase! / CAP_SIXTY: A. Muscle Snatch + Hang Power Snatch + Snatch Balance + Hang SqT Snatch + Tng SqT Snatch ; to max in <18 minutes / Conditioning: 15/12 cal bike 12 hang power snatch’s 95/63 9 bar lateral burpees 12 OHS 15/ 12 cal bike …

Monday, 08.03.20 Read More »

Wed, 07.29.20

De-load week continues … / A. Strict HSPU Sets of 5 x 7-8 sets * sfhmets choose height or weight accordingly for working sets B1. Hang power clean x 5 reps B2. Triple bounding work x 2x through B3. 400m run X 5 rds through * ascending or heavy across on hang power. Athletes choice …

Wed, 07.29.20 Read More »

Tuesday, 07.28.20

De-load week continues . . . / A. Row 500m row x 8 Rest 2 minutes B. Front rack barbell step up 10/ each side x 4 sets C. Strict Ring Dip 5×3 reps D. Kb windmills 6/ each side x 4 sets each side E. 15 min backwards walk w/ sled

Monday, 07.27.20

De-load week / A. SqT snatch x 3 reps @60-65%. E2MOM X 5 sets B. Back SqT : 3 sets of 6 reps @90% of last weeks 5RM C. Weighted chin-ups 5-5-4-4 D. Amrap 9 12 t2b 9 shoulder to overhead 115/&3 6 burpees over box 40/32”

Saturday, 07.25.20

A1. Power snatch tng x 3 @65% A2. 1 pegboard accent Rest 2 min x 5 B. High Hang / Hip SqT Snatch x 10 singles @80-90% of snatch (positionally) C. Afap 2k ski erg 100/80 cal bike 2 mile run 1k ski erg 50/40 cal bike 1 mile run

Friday, 07.24.20

CAP_SIXTY: A. Complex build: Complex: EMOM x 8 1 Power Clean + 2 Hang Power cleans + 3 Front Squats + 4 shoulder to overhead; 205/133 * Increasing minutes here from prior weeks, same in weight. Adjust accordingly and build on your prior weeks / conditioning: A. Running clock 15/10 muscle Ups 50 thrusters 75/53 …

Friday, 07.24.20 Read More »