Capacity training will be broken into 3 phases each lasting  approximately 3 months.

Phase 1) Top end strength/Skill Development

Phase 2)  Muscular endurance/Strength/metcon

Phase 3) Strength & Muscular endurance building and endurance training

This week and next week I will be putting you guys through some test wods/lifts/benchmarks to get a baseline. PLEASE POST YOUR WOD TIMES, LIFT NUMBERS AND BENCHMARK SCORES TO THIS SECTION. Send me video via coaches eye to get video coaching. We did 50 hspu for time which was or first test I need those scores via this comment section or text. Also if you have done 1rm lifts in the last 2 weeks, please send me those numbers.

Tests

1rm a powerlift you have not maxed in the last 2 weeks (bench, strict press, squat, deadlift)

Max set unbroken C2b pull ups

Max dbl unders in 2 min

Bench Mark Wod:

“Grace”

30 Clean and Jerk for time

135/95#

Capacity training is for the athletes that have a desire to compete at a high level. Tomorrow I will be posting an explanation of the program and the 3 phases we will be using. Throughout the program off days will be Wednesdays and Sundays. More to come tomorrow!

WOD:

OFF DAY

Mvmnt programming

1 squat snatch + 1 power  snatch + 1 ohs

Emom x 5 at your opening weight

5 rounds:

100m sprint

10 power cleans 155/105#

Build to 1rm max clean and jerk in 7 min

Back Squat

7×3 @ 70%

after last 5 sets do box jumps

2-1-2-1-2

50 HSPU for time

6 RFT

Recovery Day/make up day for the week