04 Aug, 2020
8.4.20
Metcon
200m Warm Up Run
Then Complete 2 sets of:
8/side Single Arm DB Push Press
8 Banded Wall Slides
8/side Deadbugs
Then Complete 2 sets of:
8/side Single Arm DB Push Press
8 Banded Wall Slides
8/side Deadbugs
Metcon
EMOM x 8 mins:
1. 6-8 Strict Deficit HSPUs / Pike HSPUs
2. 30 sec Strict Ring MUs / Strict Ring Pull Ups /Low Ring Pull Ups
1. 6-8 Strict Deficit HSPUs / Pike HSPUs
2. 30 sec Strict Ring MUs / Strict Ring Pull Ups /Low Ring Pull Ups
Scale accordingly so that you can complete the required reps!
Romanian Deadlift (Weight)
EMOM x 8 mins:
1. 5(-1) Touch and Go Romanian Deadlifts at 60-70%
2. 30 sec L-Sit Pull Up Hold / Low Ring Pull Up Hold
1. 5(-1) Touch and Go Romanian Deadlifts at 60-70%
2. 30 sec L-Sit Pull Up Hold / Low Ring Pull Up Hold
Load up your bar during the break. Build over the first 2 sets and complete your last 2 sets at 60-70% of your 1RM.
Metcon (3 Rounds for reps)
Complete 3 sets of:
AMRAP x 2 mins:
10 Deadlifts at 40% 1RM
4 Ring MUs
Rest 1 min
AMRAP x 2 mins:
10 Strict HSPUs
30 DUs / 30 Singles
Rest 1 min
If unable to perform Ring MUs then scale to:
4 Bar MUs
8 C2B Pull Ups or Pull Ups
10 T2B
If you struggle with Strict HSPUs then you can also scale to Deficit Push Ups or Perfect Regular Push Ups.
4 Bar MUs
8 C2B Pull Ups or Pull Ups
10 T2B
If you struggle with Strict HSPUs then you can also scale to Deficit Push Ups or Perfect Regular Push Ups.
Metcon
Optional Extra Work
Every 90 secs for 12 mins (8 rds):
Off of the Low Blocks complete:
1 Snatch Pull + 2 Hang Squat Snatches
Work at around 70-75% of your 1RM Snatch
Complete 7 sets of:
20/15 Cal Assault Bike
10 Shoulder to Overhead At 50% of 1RM
Rest 1 min
