05 Aug, 2020
8.5.20
Metcon
90 secs/side Banded Groin Stretch with post
Then complete 2 sets of:
8/side Step Down on Box
8/side Side Plank Banded Side Clam
30 sec Banded Squat Hold
Then complete 2 sets of:
8/side Step Down on Box
8/side Side Plank Banded Side Clam
30 sec Banded Squat Hold
Back Squat (5 sets of 3 resp at T23X1)
Build to your heaviest and perfect 3 for the day
Back Squat (EMOM x 5 mins: 2 at 90% heaviest 3 rep)
Use 90 % of the heaviest weight you lifted in the previous Tempo Back Squat.
No tempo here just regular squats. Focus on your speed coming out of the hole!
No tempo here just regular squats. Focus on your speed coming out of the hole!
Metcon (Time)
AQAP complete 5 rounds of:
5 Hang Squat Clean to Thrusters (115/80)
5 Thrusters (115/80)
5 Front Squats (115/80)
10 Burpees over Bar sideways x10
5 Hang Squat Clean to Thrusters (115/80)
5 Thrusters (115/80)
5 Front Squats (115/80)
10 Burpees over Bar sideways x10
Time Cap: 12 mins
The goal today is to hit the barbell work UNBROKEN. If needed beginners can scale to DBs.
Metcon
SHOULDER HEALTH
Complete 3 sets of:
12 Prone WTY off of the Incline Bench
12/side DB Powell Raises
10/side DB Windmills
Metcon
Optional Extra Work
AQAP compete 3 rounds of:
12-8-4 Sandbag to Shoulder (150/100)
20-15-10 Burpee Box Jump Overs (24/20)
15-10-5 Strict Ring Dips/Push ups
EMOM x 9 mins:
1. 7/side Weighted Hollow OH DB Press
2. 12 Pikes on Rower (squeeze at the top)
3. 30 sec Russian Twists with a plate (25/10)
