02 Sep, 2020
9.2.20
Metcon
EMOM x 9 mins:
1. 10 Shoulder Retractions (Weighted if able)
2. 30 sec Banded Lateral Plank Walk
3. 6/side Bird Dogs
1. 10 Shoulder Retractions (Weighted if able)
2. 30 sec Banded Lateral Plank Walk
3. 6/side Bird Dogs
Metcon
EMOM x 12 mins:
1. 4-6 Strict C2B Pull Ups or Banded Strict C2B Pull Ups
2. 4-8 Wall-Facing Strict HSPUs or Kipping HSPUs or 4-8/side Shoulder Taps
3. 25 sec/side Side Plank
1. 4-6 Strict C2B Pull Ups or Banded Strict C2B Pull Ups
2. 4-8 Wall-Facing Strict HSPUs or Kipping HSPUs or 4-8/side Shoulder Taps
3. 25 sec/side Side Plank
Metcon (AMRAP – Rounds and Reps)
AMRAP x 15 mins:
5 Deficit Kipping HSPUs (45/35lb Plates)
10 C2B Pull Ups
15 Box Jumps (24/20)
5 Deficit Kipping HSPUs (45/35lb Plates)
10 C2B Pull Ups
15 Box Jumps (24/20)
Scale Deficit HSPUs to 10 Kipping HSPUs
Metcon
SHOULDER HEALTH
Complete 3 sets of:
12 Prone Trap Raises
15 Seated Banded Face Pulls
Rest 90 secs
Metcon
Optional Extra Work
Complete 2 sets of:
8/side Front Rack BB Box Step Ups (20” Box)
6 GHD Hip Extensions (6 sec hold at the top)
Rest 30 secs between sets
Rest 90 secs
Complete 4 sets of:
45 sec OH Yoke Hold
Rest 90 secs
30 sec/side Single Arm Front Rack + Side Carry
Rest 3 mins
(No Yoke = OH Banded KB Hold)
Everyone using a band should focus on pulling high and getting that extra inch to the bar with your upper back arched, not with a straight back like a Pull Up. Your trunk position is different here.