06 Jul, 2020
7.6.20
Metcon
Complete 2 sets of:
12 Banded Reverse Flys
12 Banded Pull Downs
12/side Banded External Rotations
8/side Hang DB Snatch
8 Banded Close Grip Bench (use the red band in your hand and pass it along your upper back)
12 Banded Reverse Flys
12 Banded Pull Downs
12/side Banded External Rotations
8/side Hang DB Snatch
8 Banded Close Grip Bench (use the red band in your hand and pass it along your upper back)
Close Grip Bench Press (Weight)
Perform the Bench press with hands set at shoulder width.
Metcon (AMRAP – Rounds and Reps)
AMRAP x 13 mins:
10 Burpees over Bar (Lateral)
8 Deadlifts (135/95)
6 Hang Power Cleans (135/95)
4/side Front Rack Barbell Lunges (135/95)
10 Burpees over Bar (Lateral)
8 Deadlifts (135/95)
6 Hang Power Cleans (135/95)
4/side Front Rack Barbell Lunges (135/95)
The goal here is to hit each set unbroken. Take more rest between your sets if needed. We want a larger time under tension with a light/moderate barbell. Scale the weight as needed.
Metcon
IN CLASS SHOULDER HEALTH
Complete 3 sets of:
10 Prone Retractions (hold for 2 secs at the top)
15 DB Reverse Flys (thumbs up)
Rest 90 secs
Complete 3 sets of:
10 Prone Retractions (hold for 2 secs at the top)
15 DB Reverse Flys (thumbs up)
Rest 90 secs
Metcon
Optional Extra Work
Row
75/60 Cal
Rest 2 mins
60/45 Cal
Rest 2 mins
45/35 Cal
Rest 90 secs
30/24 Cal
Rest 1 min
15/10 Cal
Rest 1 min
Then climb back up!
If you lack time just go straight down 1 time, or cut the 75/60 in this pyramid.
6 Close Grip Bench Press (T31X1)
Rest 30 secs
4/side DB Snatch
Goal is to get a good warm up an then hit the same weight across the board on the Bench and DB Snatch.