27 Feb, 2020
2.27.20
Metcon
2 mins/side OH Banded Distraction
Complete 2 sets of:
10 Banded Snatch Grip Romanian Deadlifts (use band to post)
Focus here on keeping the bar close to you so your lats will fire up
8/side OH Reverse Lunges with an OH Reach
5/side Hang DB Snatches x5/side – ramp uo your weight
Complete 2 sets of:
10 Banded Snatch Grip Romanian Deadlifts (use band to post)
Focus here on keeping the bar close to you so your lats will fire up
8/side OH Reverse Lunges with an OH Reach
5/side Hang DB Snatches x5/side – ramp uo your weight
Power Snatch (EMOM x 7 mins: 2 TnG at 75-80%)
This is to warm up your OH position and Posterior Chain. Build to a perfect TnG 2 rep, not a PR here…stay smart!
Metcon (Time)
AQAP complete:
15-10-5 OHS (135/95)
9-7-5 Bar MUs
15-10-5 OHS (135/95)
9-7-5 Bar MUs
Time Cap: 5 mins
Scale OH to 55% 1RM
Scale BMUs to:
21-15-9 C2B
15-12-9 Jumping C2B
Rest 5 minutes
Metcon (Time)
AQAP complete:
9-7-5 OHS (185/125)
21-15-9 C2B Pull Ups
9-7-5 OHS (185/125)
21-15-9 C2B Pull Ups
Time Cap: 5 mins
Scale OHS to 70% 1RM
Scale C2B Pull Ups to:
21-15-9 Pull Ups or Ring Rows
Rest 5 Mins
Metcon (Time)
AQAP complete:
35/27 Cal Assault Bike or 40/30 Cal Row
30 Pull Ups
9 OHS (205/145) or 75%1RM
20/15 Cal Assault Bike or 25/20 Cal Row
35/27 Cal Assault Bike or 40/30 Cal Row
30 Pull Ups
9 OHS (205/145) or 75%1RM
20/15 Cal Assault Bike or 25/20 Cal Row
Time Cap: 5 mins
Scale Pull Ups to T2B or Hanging Knee Raises
Scale OHS to 75% 1RM
Metcon
Optional Extra Work
AQAP complete 5 rounds of:
12 Deadlifts (245/165)
10 Strict Ring Dips
5 High Box Jumps (36/33)
Complete 4 sets of:
50ft + 50ft Farmer’s Carry (heavy)
Rest 30 secs
50ft + 50ft Sandbag Carry (200/150)
Rest 30 secs
20 DB Anchored Sit Ups + 20 Abmat Sit Ups
Rest 90 secs
(no Sandbag then use 2 KBs carried in the Front Rack for 1 min)
For 10 mins at 70% effort:
Assault Bike
(around 58-62 for men / around 50-53 for women)
100 Banded Pull Aparts for Quality
