09 Nov, 2020
11.9.20
Metcon
90 secs/side Hip & Knee External Rotation on floor
Complete 2 sets of:
10 Banded KB Goblet Squats (T33X1)
10 Banded Push Ups (mini band around forearms)
Then complete 2 sets of:
10 Behind the neck Snatch Grip Push Press
10 Banded Wall Slides
Behind the Neck Split Jerk (EMOM x 8 mins: 1 rep at 65-75% of 1RM OHS)
Perform Split Jerk movement where bar starts in the back rack position
Power Clean + Overhead Squat (EMOM x 8 mins: 1 + 3)
Try to receive the barbell and then go directly into that Push Jerk to get to your Overhead Squat position. If your hand width is too narrow ensure to regrip directly while performing the Push Jerk or double bounce in the dip to get the correct width.
Workwith about 70-80% 1RM or build to a perfect 3 rep OHS
Metcon (Time)
AQAP complete:
20-40-60-80-100 DUs
2-4-6-8-10 Overhead Squats (at 60% of 1RM)
4-6-8-10-12 Strict Pull Ups
10-20-30-40-50 Air Squats
20-40-60-80-100 DUs
2-4-6-8-10 Overhead Squats (at 60% of 1RM)
4-6-8-10-12 Strict Pull Ups
10-20-30-40-50 Air Squats
Time Cap: 15 mins
Metcon
Optional Extra Work
Complete 3 sets of:
10(-1) Incline DB Bench Press
Rest 30 secs
10(-1) Incline DB Bent Over Row (T2120)
Rest 2 mins
Complete 3 sets of:
12 DB Shrug with External Rotation
30 sec L-Sit on bar
Rest 90 secs
