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Deadlift: 4×4 w/ 78% (no straps, pause below knee for 1sec on ascent. Don’t bounce reps, descend and reset)

-Snatch-grip deficit RDLs: 3×6 w/ heavy weight (use straps, stand on 2” plate or box, go as low as possible while still maintaining neutral spine and straight legs)

-GHD (Glute-Ham Raise): 3×12 w/ 10lb plate (perfect neutral spine, or don’t use the 10lbs)

-Barbell Row 3×12 heavy as possible

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Skills:

C2b pull up progression/ Muscle Up Progression

EMOM 7 MIN

5 UNBROKEN C2B PULL UPS/ 3 unbroken Muscle Ups

(If your proficient at c2b do muscle up progrssion instead)

 

Wod:

3 rounds:

500m row

20 burpees

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Back squat: 4×8 @ 70%

-Walking lunges: 3×10 per leg w/ dumbbells (25-50lbs per hand women/65-100lbs per hand men)

-Seated dumbbell press: 4×10 w/ heavy dumbbells (Don’t use bench w/ back support, sit on box)

-Incline bench: 3×8 w/ heavy weight for the day. (Pause 2sec on chest)

 

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Max a powerlift you have not done (squat, bench deadlift or strict press)

Max distance handstand walk 3 min

Bench mark wod

“Filthy 50″

50 Box jump, 24 inch box

50 Jumping pull-ups

50 Kettlebell swings, 1 pood

Walking Lunge, 50 steps

50 Knees to elbows

50 Push press, 45 pounds

50 Back extensions

50 Wall ball shots, 20 pound ball

50 Burpees

50 Double unders

 

 

 

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Tests:

15 min work to 1rm Snatch

Rest 5 min

Work to 1rm weighted pullup (strict)

Rest 5 min

2k row for time

Rest as needed

Bench Mark wod

“Helen”

3RFT

400m run

21 kb swings 53/35#

12 pull ups

 

Please post loads and times to comments

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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#

 

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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

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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

10 Pistols
10 Ring Dips
10 Hang Power Cleans, 175/115
Rest 1 minute between rounds