26 Feb, 2020
2.26.20
Metcon
90 secs/side Couch Stretch 90 secs/side Banded Front Rack Stretch
Complete 2 sets of:
10 Banded KB Goblet Squat (T30X1)
6/side Front Rack Reverse Lunges
Complete 2 sets of:
10 Banded KB Goblet Squat (T30X1)
6/side Front Rack Reverse Lunges
Front Squat (In 10 mins: 4 sets of 3 at 85% 1RM)
Squat Clean and Jerk (Weight)
Every 30 secs for 3 mins: 1 at 65%
Every 30 secs for 3 mins: 1 at 70%
Every 30 secs for 3 mins: 1 at 75%
Every 30 secs for 3 mins: 1 at 70%
Every 30 secs for 3 mins: 1 at 75%
Squat Clean and Jerk (EMOM x 5 mins: 1 a 80-85%)
Rest 5 Mins
Metcon (AMRAP – Rounds and Reps)
AMRAP x 8 mins:
3-3-3-6-6-6-9-9-9-12-… Power Clean (165/115)
2-4-6-8-10-12… HSPUs
3-3-3-6-6-6-9-9-9-12-… Power Clean (165/115)
2-4-6-8-10-12… HSPUs
Rx+ – Deficit HSPUs (45/35)
Metcon
Optional Extra Work
Every 2 mins for 20 mins:
AMRAP x 1 min:
6-10 Cals Assault Bike (HARD)
ME Burpees in time remaining
Rest 1 min
Then complete:
3 mins/side LAX Ball Pec Smash
3 mins/side PNF Couch Stretch
3 mins/side Pigeon Pose
3 mins/side Banded Bully
Between sets (perform only 3 sets of these fillers):
3/side Single Arm DB Split Jerk + 8 Prone WTY Stretches