11.21.19
Metcon
2 min Bench T-Spine Stretch
Complete 3 sets of:
10 Banded DB Squats
3 Single Arm DB Press + 3 Push Press + 3 Split Jerks (each arm)
15 Pronated Grip Banded Pull Aparts
5 Vertical Jumps
Complete 3 sets of:
10 Banded DB Squats
3 Single Arm DB Press + 3 Push Press + 3 Split Jerks (each arm)
15 Pronated Grip Banded Pull Aparts
5 Vertical Jumps
Clean and Jerk (EMOM x 8 mins: 2 at 80% of 1RM)
You are not meant to build in weight here but start with the 80% in the first minute. So ensure you have a thorough warm up.
Metcon (Time)
AQAP complete:
5 Ring MUs (Scale to 12 C2B Pull Ups or 12 Pull Ups)
Then:
7-6-5-4-3-2-1
Power Clean (70% of 1RM PC)
Front Squat (with same bar/weight)
5 Ring MUs (Scale to 12 C2B Pull Ups or 12 Pull Ups)
Then:
7-6-5-4-3-2-1
Power Clean (70% of 1RM PC)
Front Squat (with same bar/weight)
Time Cap: 15 mins
Metcon
Optional Extra Work
AQAP complete:
20 Devil’s Press (50/35)
4 x 25ft Double DB Front Rack Walking Lunges (50/35)
50/40 Cal Assault Bike
4 x 25ft Double DB Front Rack Walking Lunges
20 Devil’s Press (50/35)
Complete 3 sets of:
Max Reps Strict T2B
Rest 2 mins
Complete 2 sets of:
1 min/side Side Plank
Rest 30 secs
15 Prone Trap Raises (light)
Rest 90 secs
