03 Dec, 2020
12.3.20
Metcon
Complete the following with an empty barbell:
10 Barbell Hip Thrusts from the floor with a 3 sec hold at the top
10/side Barbell Single Leg Deadlifts
10 Barbell Good Mornings
10 Romanian Deadlifts
10 Muscle Cleans
5 Power Cleans
10 Barbell Hip Thrusts from the floor with a 3 sec hold at the top
10/side Barbell Single Leg Deadlifts
10 Barbell Good Mornings
10 Romanian Deadlifts
10 Muscle Cleans
5 Power Cleans
Power Clean (Weight)
Power Clean (Weight)
Every 30 secs x 5 mins:
For first 5 sets: 1 rep at 90% of best 3 rep
For last 5 sets: 1 rep at 80% of your best 3 rep
For first 5 sets: 1 rep at 90% of best 3 rep
For last 5 sets: 1 rep at 80% of your best 3 rep
Metcon (Time)
AQAP complete:
Buy In: 40/30 Cal Echo Bike or 500/400m Row
Then complete 4 rounds of:
15 Pull Ups
12 HSPUs
10 Clean & Jerks (135/95)
Cash Out: 40/30 Cal Echo Bike or 500/400m Row
Time Cap: 15 mins
Keep a steady pace throughout so that you can maintain the same split time on each set. But, go all out for the last 15 cals on the Echo Bike or last 300m on the Rower!
Metcon
Optional Extra Work
Complete 4 sets of:
5(-1) Incline Bench Press
Rest 20 secs
10(-1) Bent Over Rows
Rest 2 mins
Complete 3 sets of:
8/side Kneeling 1-Arm DB Strict Press with a neutral grip
Rest 30 secs
15 Ring Rows
Rest 90 secs
Complete 2 sets of:
10 DB Lateral Raises
Rest 2 mins
First 3 sets: 5 Touch and Go Reps
Last 3 sets: 3 Touch and Go Reps
(build to heavy 3 rep)