14 Oct, 2020
10.14.20
Metcon
Complete 2 sets of:
30 sec/side Standing Single Leg Medicine Ball Adduction
8/side Side Lying Banded Abduction (2 sec hold at the top)
8 Wide Stance Inchworms
8/side Bird Dogs
15 No Jump Burpees
30 sec/side Standing Single Leg Medicine Ball Adduction
8/side Side Lying Banded Abduction (2 sec hold at the top)
8 Wide Stance Inchworms
8/side Bird Dogs
15 No Jump Burpees
Wide Stance Box Squat (Weight)
With feet about 5-6" wider then normal stance perform High Bar Back Squats to bench about 13-15" high where shins are vertical at bottom.
Sumo Deadlift (Weight)
In a 15 mins (with warm up) perform 4-6 sets of 6(-2) reps
(Straps can be used with double overhand grip)
(Straps can be used with double overhand grip)
Metcon (Time)
AQAP complete 5 rounds of:
1 Legless Rope Climb
10 Box Jump Overs (24/20)
8 Clapping Push Ups
12 DB Hang Clean & Jerks (50/35)
1 Legless Rope Climb
10 Box Jump Overs (24/20)
8 Clapping Push Ups
12 DB Hang Clean & Jerks (50/35)
Time Cap: 12 mins
Metcon
Optional Extra Work
12-10-8
Close Grip Bench Press
Rest 30 secs
Fat Bar Pendlay Row
Rest 90 secs
AQAP complete:
15-12-9
DB Skull Crushers
Rest 30 secs
DB Biceps Curls
Rest 90 secs
Rest 2 mins between sets
Then go straight into Sumo Deadlifts