02 Oct, 2020
10.2.20
Metcon
90 sec/side Banded Hamstring PNF Stretch
Then for 6-8 mins cycle through:
300/250m Row
6/side Lateral Step Ups
10 Jump Squats
8/side Single Leg Deadlifts
Then for 6-8 mins cycle through:
300/250m Row
6/side Lateral Step Ups
10 Jump Squats
8/side Single Leg Deadlifts
Romanian Deadlift (Complete 5 sets of (2-2-2) with a tempo of X030)
Banded Deadlift (Every 45 secs for 6 mins: 3 TNG reps at 60% of 1RM)
Go as fast as you can with good for at about 50-60% of your 1RM Deadlift.
Metcon (Time)
AQAP complete 3 rounds of:
500/400m Row
4 Wall Balls (20/14)
30 Box Jumps (24/20)
500/400m Row
4 Wall Balls (20/14)
30 Box Jumps (24/20)
Time Cap: 15 mins
Metcon
SHOULDER HEALTH
In 8 mins complete 3 sets of:
12/side DB Seated External Rotations
15 DB Reverse Flys
Rest 90 secs
In 8 mins complete 3 sets of:
12/side DB Seated External Rotations
15 DB Reverse Flys
Rest 90 secs
Metcon
Optional Extra Work
Complete 5 sets of:
1 Peg Board Ascent / 6-8 Peg Board Pull Ups
Rest 30 secs
40 sec Freestanding HS Hold Practice
Rest 30 secs
6-8 Strict T2B down in 2-3 secs
Rest 30 secs
30 sec Stir the Pot on Swiss Ball
Rest 1 min
Build to a heavy weight.