12.5.19
Metcon
2 mins/side Banded Front Rack Stretch
Then complete 2 sets of:
8/side Front Rack Goblet Bulgarian Split Squats
8 Banded Slides
10 Clean Grip Romanian Deadlifts + 10 Hang Muscle Cleans
Then complete 2 sets of:
8/side Front Rack Goblet Bulgarian Split Squats
8 Banded Slides
10 Clean Grip Romanian Deadlifts + 10 Hang Muscle Cleans
Clean (EMOM x 8 mins: 1 full Squat Clean)
Start at 65% of your 1RM and build to 80%. Then use that weight for the final 5 sets.
Metcon (AMRAP – Rounds and Reps)
AMRAP x 20 mins of:
15/10 Cal Row
25ft HS Walk / 6-10 Ring Dips / 10-15 Push ups
5 Squat Cleans at 75% of your 1RM
25ft HS Walk / 1-3 Wall Climbs / 3 Walk Outs to Push Up
15/10 Cal Row
25ft HS Walk / 6-10 Ring Dips / 10-15 Push ups
5 Squat Cleans at 75% of your 1RM
25ft HS Walk / 1-3 Wall Climbs / 3 Walk Outs to Push Up
Metcon
Optional Extra Work
9-7-5 Ring MUs / BAR MUs
Devil’s Presses (50/35)
If you can’t perform MU go with 21-15-9 C2B and switch them
tomorrow for T2B. So only T2B on your second workout tomorrow.
3 mins/side Foam Roll IT Band + Lat
3 mins/side LAX Ball Pec Smash
3 mins/side PNF Couch Stretch
3 mins/side Pigeon Pose
3 mins/side Overhead Banded Distraction
