28 Jan, 2020
1.28.20
Metcon
2 mins/side Front Rack Banded Distraction
Then complete 2 sets of:
10 Banded Pull Downs
10 Banded Triceps Extensions
12/side DB Seated External Rotations
8/side Single Arm DB Push Press
Then complete 2 sets of:
10 Banded Pull Downs
10 Banded Triceps Extensions
12/side DB Seated External Rotations
8/side Single Arm DB Push Press
Push Press (6-6-5-5 (-1))
Build to heavy 5 rep resting up to 2 mins between sets
Push Press (1 attempt at max reps at 70% of your 1RM)
Metcon
EMOM x 24 mins:
1. 30 sec Assault Bike or 30 sec 50ft Shuttle Runs
2. 30 sec Row
3. 30 sec Ski Erg 30 sec or Burpees to a 6" target
1. 30 sec Assault Bike or 30 sec 50ft Shuttle Runs
2. 30 sec Row
3. 30 sec Ski Erg 30 sec or Burpees to a 6" target
Every interval should be the highest intensity possible.
Rx athletes should aim for the following pace:
Assault Bike – 72-76/62-66
Row – 1:35-40/1:45-50
Ski – 1:40-47/1:50-57
Rotate so that everyone gets at least one turn on the Ski Erg
Metcon
Optional Extra Work
Complete 4 sets of:
30 sec Weighted Hollow Hold
Rest 30 secs
15-18 Forearm leaning on Swiss Ball/Med Ball
Rest 90 secs
Complete 4 sets of:
20-30 sec L-Sit
Rest 30 secs
6 Swiss Ball Tuck Flexion + 6 Alternating Feet
(do this complex 2-3 times only SLOW & CONTROLLED)
Rest 2 mins
