03 Feb, 2020
2.3.20
Metcon
2 mins/side OH Banded Distraction
Then complete 2 sets of:
10 Double KB/DB OH Anchored Sit Ups
15 Banded Scapula Push Ups
8 Ring Reverse Flys + 8 Ring Rows
Then complete 2 sets of:
10 Double KB/DB OH Anchored Sit Ups
15 Banded Scapula Push Ups
8 Ring Reverse Flys + 8 Ring Rows
Metcon
EMOM x 6 mins:
1. Weaker Arm – 3 Single Arm DB Push Press + 2 Push Jerk + 1 Split Jerk
2. Stronger Arm (same rep scheme)
1. Weaker Arm – 3 Single Arm DB Push Press + 2 Push Jerk + 1 Split Jerk
2. Stronger Arm (same rep scheme)
Build up to a heavy PERFECT complex for the day.
Push Press (In 4 sets build to a heavy 3 rep)
3 Push Press
Rest 20 secs
1 min Max Reps Strict Ring MUs
Rest 2 mins
Rest 20 secs
1 min Max Reps Strict Ring MUs
Rest 2 mins
If you are unable to perform Strict MUs then scale to either False Grip Strict Ring C2B/Pull Ups or Strict Bar C2B/Pull Ups. Whatever scale option you use should enable you to perform at least 5 reps each time.
Metcon (10 Rounds for reps)
Every 2 mins for 20 mins:
45 sec Row or 45 sec Assault Bike
45 sec Row or 45 sec Assault Bike
Alternate between Row and Assault Bike
Metcon
Optional Extra Work
Complete 3 sets of:
8/side Deficit Split Squats (use 2 plates and try to reach the floor with your knee or as close as possible, focus on the hip stretch)
3/side Single Leg Med Ball Hip Thrusts (hold for 10 secs at the top on each)
Rest 2 mins
Complete 3 sets of:
25-40 sec L-Sit
45 sec Front Plank (hands on rings, feet on bench, hands in external rotation)
12 Prone T on Incline Bench (T2120)
Rest 1 min
