04 Dec, 2020
12.4.20
Metcon
90 secs/side Overhead Banded Distractions
Then complete 2-3 sets in 6 mins of:
6/side Barbell OH Deadbugs
6/side Barbell Kneeling Rotations
6/side OH Barbell Reverse Lunges
12 Banded Pull Aparts
Then complete 2-3 sets in 6 mins of:
6/side Barbell OH Deadbugs
6/side Barbell Kneeling Rotations
6/side OH Barbell Reverse Lunges
12 Banded Pull Aparts
Overhead Squat (Every 3 mins x 12 mins: 8 reps)
Metcon
EMOM x 6 mins:
1. 5/side 1-Arm OH KB Squat
2. 2/side DB Squat Snatch (as heavy as possible)
1. 5/side 1-Arm OH KB Squat
2. 2/side DB Squat Snatch (as heavy as possible)
This is a little skill piece to introduce the movements we will be doing in the metcon.
Focus on a straight and locked scapula and elbow on the squats. Move your feet like a snatch on the DB Squat Snatches instead of pulling with a muscle snatch version.
Pretend you are doing a heavy Squat Snatch each time.
Focus on a straight and locked scapula and elbow on the squats. Move your feet like a snatch on the DB Squat Snatches instead of pulling with a muscle snatch version.
Pretend you are doing a heavy Squat Snatch each time.
Metcon (2 Rounds for reps)
Complete 2 sets of:
AMRAP x 6 mins:
10 Alternating DB Snatches (50/35)
12 Push Ups
14 T2B
(Rest 6 mins between sets)
Try to go unbroken for as long as you can. On the second set keep the Snatches unbroken but cut the gymnastic movements into 2 sets if needed.
Metcon
Optional Etra Work
Complete 3 sets of:
10 DB Hip Thrust off bench with a 3 sec hold at the top (use your DBs from the previous metcons)
8/side KB Arm Bar
Rest 90 secs
Every 90 secs x 15 mins:
2 Hang Power Snatch + 3 Ring / Bar MUs
(build to heavy 2 rep)
Complete 10 sets of:
45 sec hard Row
Rest Walk 1 min & 15 secs
Set 2 at 70% of 1RM
Set 3 at 75% of 1RM
Go for a heavy 8 rep for the day if you feel able. If not, perform another set at previous weight.