A. AFAP 60 GHD Situps 50 kipping HSPU 40 dB Box step overs 50/35’s over 24/20 30 cal bike 20 bar muscle ups 10 DB Devils Press 70/50’s B. Thoracic Bridge Hold * Accumulate 3 minutes * At athletes proper modification + 5 rds 6 DB Arnolds Press 8 plate oh tricep extension 10 ghd …
Peter, WZA 2020 Complete: Weightlifting: A. Power Snatch : 75% for 5 singles B. Power Clean + Split Jerk to 70% of max C&J x 3 singles. /// Conditioning: A. Session 1: PUMP SESSION 3 Rounds of: 2/1 Legless Rope Climbs (18ft) 15 DB Bench Press (70, 50lb) 9 DB Thrusters B. Session 2 EMOM …
Weightlifting: A. 3 positional snatch ; to max in 15 minutes B. Clean and Jerk ; every 2 min x 20 minutes C. Push Press 5RM in 15 minutes /// Conditioning: MAP Training AMRAP 10 10 OHS 95/63 10 t2b 10 box jumps 24/20 *step down Rest 4 minutes AMRAP 10 10 Russian kb swings …
Weightlifting: A. Power Snatch + OHS: 3 sets of 2 @ 75% of Max Snatch B. Clean From Power Position + Push Jerk: 3 sets @ 75% of Max CJ C. Front Squat: 4 sets of 1 @ 85% of Max FS /// Gymnastics: 10 burpee touch’s (to pullup bar, both hands) 15 c2b pullups …
Update: 1. We have extended the COMPLETE Phase out one more week alongside CAP_SIXTY for free. (You will find CAP_SIXTY on its own page above under programming). Enjoy and spread the word! /// Weightlifting:A. Snatch up to 90% for the day ^Target: 65×3-70×3-75×2-80-83-87-90 % for working sets. B. Power clean x 3 tnG + 1 …
Saturday Smiles Announcements: Starting Monday, Feb 17th. . . CAP60 will be located on its own blog. This will remain FREE for all. COMPLETE will be switching to its Subscription service. This to include suggested warmups, double sessions and focus work. Stimulus intent and notes regarding the workout, along with feedback per athlete when needed. …
Starting Monday, Feb 17th. . . CAP60 will be located on its own blog. This will remain FREE for all. COMPLETE will be switching to its Subscription service. This to include suggested warmups, double sessions and focus work. Stimulus intent and notes regarding the workout, along with feedback per athlete when needed. Thank you for …
Rest Day feels from Kels Rest / Recovery Day Swim: 500m x 3; rest 3 min – beginners ; longer distance with board today as well
