17 Feb, 2020
2.17.20
Metcon
2 mins/side Banded Lateral Pigeon Pose
Then complete 2 sets of:
8/side RNT Front Rack with Front Foot Elevated Split Squats (down in 3 secs)
10/side Side Plank Banded Side Clams (2 sec hold at the top)
10 Banded Reverse Flys + 10 Banded Y Stretch
Then complete 2 sets of:
8/side RNT Front Rack with Front Foot Elevated Split Squats (down in 3 secs)
10/side Side Plank Banded Side Clams (2 sec hold at the top)
10 Banded Reverse Flys + 10 Banded Y Stretch
Then work on some Handstand Skills:
1. 5 Wall Climbs to 5 sec HS Hold
2. Kick Up to HS Work
Front Squat (Complete 4 sets of 5 reps at 80% of 1RM)
Metcon (Time)
AQAP complete:
25-20-15 Thrsters (115/80)
400-300-200m Run
25-20-15 Thrsters (115/80)
400-300-200m Run
Time Cap: 12 mins
Metcon
Shoulder Health
12 DB Seated External Rotations
(3 sec Eccentric movement – use non working arm to bring DB back up)
1 min/side Pec Stretch on post
12 DB Seated External Rotations
(3 sec Eccentric movement – use non working arm to bring DB back up)
1 min/side Pec Stretch on post
Metcon
For 15 mins at 70% effort:
5 min Row
5 min Assault Bike
5 min Ski Erg
(stay in your yellow zone 60-75% max heart rate)
5 min Row
5 min Assault Bike
5 min Ski Erg
(stay in your yellow zone 60-75% max heart rate)
You can substitute Shuttle Runs for any one movement if necessary (if equipment is not available)
5 Front Squats at 80% of 1RM
Rest 20 secs
1 min HS Walk work
Rest 2 mins