12.30.19
Metcon
10/side On the floor Side Lying Windmills
10/side Samson Stretch
10/side Dynamic Pigeon Pose
10 reps of 1 Inchworm + 2 Scapula Push Ups
10 Prone WTY Stretches
10 Good Mornings with empty bar
10/side Samson Stretch
10/side Dynamic Pigeon Pose
10 reps of 1 Inchworm + 2 Scapula Push Ups
10 Prone WTY Stretches
10 Good Mornings with empty bar
Metcon
EMOM x 5 mins:
2 Hip Muscle Snatches + 3 Behind the neck Snatch Grip Push Press + 1/leg Plyo move
2 Hip Muscle Snatches + 3 Behind the neck Snatch Grip Push Press + 1/leg Plyo move
For the Plyo move try the half kneeling to squat to standing jump. If able you can go from the kneeling position to squat to jump.
3 Position Power Snatch (EMOM x 10 mins: 1 rep of the complex)
The 3 positions are from the hang, from just below the knee and from the ground
For this complex we will drop after the Hang Power Snatch below the knee and re-grip for Power Snatch from the ground.
Start at 60% and build.
Start at 60% and build.
Metcon (AMRAP – Rounds and Reps)
AMRAP x 5 mins:
8 Alternating Front Rack BB Lunges (155/105)
8 T2B
8 Bar over Burpees (Lateral)
8 Alternating Front Rack BB Lunges (155/105)
8 T2B
8 Bar over Burpees (Lateral)
The goal through all 3 sets of AMRAPS is to remain unbroken on the T2B, catch yourself during the Burpees and then attack the lunges. If you need to take a rest try to take a short one before the Lunges.
Rest 2 Minutes
Metcon (AMRAP – Rounds and Reps)
AMRAP x 5 mins:
8 Alternating Front Rack BB Lunges (155/105)
8 T2B
8 Bar over Burpees (Lateral)
8 Alternating Front Rack BB Lunges (155/105)
8 T2B
8 Bar over Burpees (Lateral)
Rest 2 Minutes
Metcon (AMRAP – Rounds and Reps)
AMRAP x 5 mins:
8 Alternating Front Rack BB Lunges (155/105)
8 T2B
8 Bar over Burpees (Lateral)
8 Alternating Front Rack BB Lunges (155/105)
8 T2B
8 Bar over Burpees (Lateral)
Metcon
Optional Extra Work
8-8-6-X Back squat (no tempo)
Rest 2 mins between sets
(For X add 10 lbs/side and go for max reps with that weight)
Complete 3 sets of:
10/side Bottoms Up KB Half Get Ups
15 Banded Pull Aparts (down in 2 secs)
Rest 90 secs
