10.23.19
Metcon
In 10 mins complete 2-3 sets of:
1 min/side Couch Stretch + OH Reach
10/side Banded Side Clams (hold for 2 secs at top)
8/side OH Reverse Lunges + Stretch
1 min/side Couch Stretch + OH Reach
10/side Banded Side Clams (hold for 2 secs at top)
8/side OH Reverse Lunges + Stretch
Front Squat (Complete 3 sets building of 5 reps (T31X1))
Metcon (AMRAP – Rounds and Reps)
AMRAP x 5 mins:
10 Burpees to 6" target
50 DUs / 50 Singles
10 Burpees to 6" target
50 DUs / 50 Singles
Rest 2 Minutes
Metcon (AMRAP – Rounds and Reps)
AMRAP x 5 mins:
8 Hang Power Cleans (95/65)
10 Alternating Front Rack BB Lunges (95/65)
2 Ring MUs / 4 C2B Pull Ups / 6 Pull Ups
8 Hang Power Cleans (95/65)
10 Alternating Front Rack BB Lunges (95/65)
2 Ring MUs / 4 C2B Pull Ups / 6 Pull Ups
Rest 2 Minutes
Metcon (AMRAP – Rounds and Reps)
AMRAP x 5 mins:
10 Burpees to 6" target
50 DUs / 50 Singles
10 Burpees to 6" target
50 DUs / 50 Singles
Metcon
Optional Extra Work
Complete 4 sets of:
8(-2) Behind the neck Snatch Grip Strict Press
Rest 45 secs
5 Squat Snatches at 70% 1RM
Rest 90 secs
(no touch and go on the Snatches, drop and reset)
Complete 3 sets of:
10 Prone Trap Raises
Rest 30 secs
10 Powell Raises
Rest 90 secs
12-10-8 Back Squats
Rest 2 mins 30 secs before beginning next set
This will be pretty tough.
The Back Squat will feel light on the first reps but quite hard on the last 3-4. Make sure to descend in 2 secs on the Back Squats and if you cannot get those last reps try to stop 1 rep before your very max because the next set of Front Squats will get much harder. Front Squats are the focus here!