07 Feb, 2020
2.7.20
Metcon
Complete 2 sets of:
10/side 1 Leg Hip Thrust off of bench
8/side KB Split Squats (down in 3 secs)
With Barbell:
10 Clean Grip Romanian Deadlifts
8 Muscle Cleans
8 Front Squats
8 Strict Presses
10/side 1 Leg Hip Thrust off of bench
8/side KB Split Squats (down in 3 secs)
With Barbell:
10 Clean Grip Romanian Deadlifts
8 Muscle Cleans
8 Front Squats
8 Strict Presses
Clean Lift Off (Every 90 secs for 6 mins: 3 at 105%)
This is the first pull of the Clean movement from the ground to knee level. Keep back angle in check. Focus on upper back and weight in mid foot when you pause at the knee.
Pause for 3 secs at knee level
Metcon (4 Rounds for reps)
1 min Max Effort Squat Clean & Jerks at 70%
1 min Max Calorie Row
1 min Max Calorie Row
Rest 2 mins
1 min Max Effort Squat Clean & Jerks at 65%
1 min Max Bar over Burpees (bar facing)
Rest 2 mins
1 min Max Effort Squat Clean & Jerks at 60%
1 min Max Bar over Burpees (lateral)
Rest 2 mins
1 min Max Effort Shoulder to Overhead at 60% of 1RM Squat Clean & Jerk
1 min Max Calorie Assault Bike
Metcon
Optional Extra Work
Complete 4 sets of:
8(-1) Incline DB Bent Over Row hold for 2 sec at the top
Rest 30 secs
8-12 Ring Reverse Flys (down in 2 secs)
Rest 30 secs
25-35 sec L-Sit
Rest 90 secs
Every 2 mins for 12 mins:
15 sec All Out Sprint on Assault Bike (go deep in the pain cave here)
