14 Feb, 2020
2.14.20
Metcon
2 mins/side Hip/Knee External Rotation
Then complete 2 sets with weights:
8/side DB Bulgarian Split Squats
6 Behind the neck Snatch Grip Push Press (down in 4 secs)
Rest 30 secs
30 secs/side Adductor Side Plank
Rest 90 secs
Then complete 2 sets with weights:
8/side DB Bulgarian Split Squats
6 Behind the neck Snatch Grip Push Press (down in 4 secs)
Rest 30 secs
30 secs/side Adductor Side Plank
Rest 90 secs
Overhead Squat (Build to heavy 5(-1) for the day)
Metcon (AMRAP – Rounds and Reps)
AMRAP x 10 mins:
5 Strict Pull Ups
10 Push Ups
15 Air Squats
5 Strict Pull Ups
10 Push Ups
15 Air Squats
Metcon
Optional Extra Work
AMRAP x 7 mins:
7 C2B Pull Ups
7 Burpees
7 Box Jumps (24/20)
Complete 3 sets of:
10/side Kneeling DB Arnold Press
Rest 20 secs
8-10 Ring Reverse Flys
Rest 90 secs
5(-1) OHS
Rest 20 secs
1 min Strict Deficit HSPUs
(use a height you can perform at least 5 reps unbroken right from the start)
Rest 3 mins