11 Sep, 2020
9.11.20
Metcon
2 mins/side Hip + Knee External Rotation on box
Then complete 2-3 sets of:
30 secs/side Bent Knee Side Plank
10/side Banded Side Clams (2 sec hold at the top)
6/side DB Front Rack Rear Foot Elevated Split Squats
12 Banded Romanian Deadlifts
Then complete 2-3 sets of:
30 secs/side Bent Knee Side Plank
10/side Banded Side Clams (2 sec hold at the top)
6/side DB Front Rack Rear Foot Elevated Split Squats
12 Banded Romanian Deadlifts
Front Squat (3 x (4-3-2) T30X1)
Romanian Deadlift (3 x 8(-2))
Build through the 3 sets to one tough weight for 8 reps
Metcon (Time)
AQAP complete 3 rounds of:
15 Deadlifts (50% of 1RM)
15 Burpees over Bar (bar facing)
100 DUs / 100 Singles
15 Deadlifts (50% of 1RM)
15 Burpees over Bar (bar facing)
100 DUs / 100 Singles
Time Cap: 9 mins
Aim for unbroken sets on the Deadlift and go hard on the Burpees!
Metcon
SHOULDER HEALTH
Complete 3 sets of:
12 DB Reverse Flys (T1111)
Rest 30 secs
12 Prone Trap Raises (T1111)
Rest 90 secs
Metcon
Optional Extra Work
EMOM x 25 mins:
1. 4-7 Strict False Grip Chest to Rings
2. 40 secs Freestanding HS Hold Practice or HS Walk Practice
3. 7-9 Shins to Bar
4. 30 sec Overhead Banded KB Hold
5. 8-10 Pikes on Rower
Rest 3 mins between each set
This is a cluster method. You should use around 75% of your 1RM for this and respect the 15 secs break between reps.