05 Jan, 2021
1.5.21
Metcon
90 sec/side Banded Hamstring PNF Stretch
Then for 6 mins cycle through:
8 Banded Pull Downs (hold for 2 secs at the bottom)
8 Banded Reverse Flys (hold 2 secs at the top)
8/side DB Single Leg Deadlifts
5 Walkouts to Push Up
Then for 6 mins cycle through:
8 Banded Pull Downs (hold for 2 secs at the bottom)
8 Banded Reverse Flys (hold 2 secs at the top)
8/side DB Single Leg Deadlifts
5 Walkouts to Push Up
Deadlift (Complete 5 sets of 3 Touch and Go reps)
Aim to complete all sets between 80-88% of your 1RM Deadlift
Deadlift (Every 20 secs x 3 mins (9 rds): 1 at 75-80% 1RM)
Metcon (3 Rounds for reps)
Complete 3 sets of:
AMRAP x 2 mins:
20 Burpees over DBs (DB Facing)
8/side Alternating DB Hang Clean & Jerk (50/35)
Rest 1 min
AMRAP x 2 mins:
10 HSPUs
10 C2B / Pull Ups
Rest 1 min
AMRAP x 2 mins:
25/20 Cal Row
10/side Double DB Lateral Step Ups (50/35)
Rest 2 mins
Metcon
Optional Extra work
Every 3 mins x 12 mins:
5 Squat Snatches at 70-75-80-82.5%
(Take 10 secs between each rep)
Complete 2 sets of:
10 Sandbag Hip Thrusts (hold 2 secs at the top)
Rest 30 secs
10/side Double KB Single Leg Romanian Deadlifts
Rest 90 secs