25 Jul, 2020
BB 7.25.20
Metcon
Mobility and Barbell Warm up
Behind the Neck Push Press + Behind the Neck Push Jerk + Behind the Neck Split Jerk (1 + 1 + 1)
Perform the three movements as a complex
Build to a heavy but perfect complex in 15 mins
Metcon
Complete 5 sets of:
8 Strict Press in Split Position
Rest 45 secs
4 Seated Box Jumps
Rest 45 secs
8 Strict Press in Split Position
Rest 45 secs
4 Seated Box Jumps
Rest 45 secs
Front Squat (Complete 3 sets of 3 reps all at 80% 1RM)
Metcon
Complete 3 sets of:
30 sec Weighted Ring Plank Hold
Rest 1 min
30 sec Weighted GHD Hip Extension Hold
Rest 1 min
30 sec Weighted Ring Plank Hold
Rest 1 min
30 sec Weighted GHD Hip Extension Hold
Rest 1 min
