CAP60

CAP60

Thursday, 07.27.23

Rest Day Swim: 300-400m all stroke warmup 4-6 min shoulder stretches 250m , rest 2 min , 500m , rest 3 min – 400m , rest 2 min – 300m , rest 1:30, – 200m rest 1 min – 100m *targeting hard effort outputs

Wed, 07.26.23

AM Mono : Bike5 min smooth3 min :25 building , :35 easy10 min @80%5 min @Z22 min easy10 min @85%5 min flush WLA. Squat Clean Thruster + thruster + front squat + shoulder to overhead : E3MOM x 7 sets Conditioning:MAP training70%Amrap 105 ring rows (hard as can make it but UB)10 single leg box …

Wed, 07.26.23 Read More »

Tuesday, 07.25.23

ONE Long SeshA. EMOM x 10Min 1: RowMin 2: Burpee8/8 – 10/10 – 12/12 – 14/14 – 16/16B. Bench SupersetsHeavy 5 rep Bench + 10 Semi Supinated DB Bench; rest 3 minutes x 5 setsC. Complex2-3 Weighted Strict Pullups + 1 legless rope climb + 6-8 Bent over barbell rows*complete 5 working setsD. High Output …

Tuesday, 07.25.23 Read More »

Saturday, 07.22.23

Aerobic WU buildout . . . A. Squat Snatch 3-2-1-3-2-1-3-2-160-65-70-65-70-75-70-75-80 %’sResting :90 to 2 min max between setsB. Front Squat – 2RM for the day in <15 minC. Amrap 3’s10 heavy WB’s10 t2b10 burpees to plate Rest 2 min Amrap 610 thrusters 115/8320 ghd sit-ups40 double unders Rest 2 min Amrap 910 db hang C&J …

Saturday, 07.22.23 Read More »