04 Mar, 2020
3.4.20
Metcon
Complete 2 sets of:
30 sec Dip Holds
30 sec Shoulder Activations
30 sec Dip Holds
30 sec Shoulder Activations
Then complete 2 sets of:
10/side Banded External Rotation with elbow close to trunk
10/side 1 Arm Banded Reverse Flys (down in 2 secs)
10 Banded Prone WTY Stretches
Metcon
EMOM x 8 mins:
1. 3 Weighted Dips (rings or bar)
2. 3 Weighted Strict Pull Ups
1. 3 Weighted Dips (rings or bar)
2. 3 Weighted Strict Pull Ups
For Pull Ups this week work on the Eccentric portion: down in 3-4secs
Metcon
For 7 mins build to OHS weight, prep for HSPUs and build to Deadlift weight
Metcon
Every 7 mins for 28 mins:
Complete A twice then move to B for two sets.
(A)
15 OHS from the rack (65% of 1RM)
10-25 Strict HSPUs (choose a # you can complete in 90 secs)
500/400m Row
(B)
20 Deadlifts (225/155) or at 50% of your 1RM
25 T2B
500/400m Row
Work for a maximum of 4 mins and 30 secs in each of the 7 mins!
Pace should be just enough so your Row is at 90%.
HSPUs – choose a # you can complete within 90 secs.
Pace should be just enough so your Row is at 90%.
HSPUs – choose a # you can complete within 90 secs.
Metcon
Optional Extra Work
3 mins/side LAX Ball Pec Smash
3 mins/side PNF Couch Stretch
3 mins/side Pigeon Pose
3 mins/side Banded Bully
