03 Feb, 2021
2.3.21
Metcon
2 min Banded Bench T-Spine Stretch
Then complete 2 sets of:
30 secs/side Swissball Standing Adduction
8/side Banded Plank Clams
Then for 6 mins cycle through:
15/10 Cal Row
5 DB Devil’s Presses (35/20)
5 DB Thrusters (35/20)
Then complete 2 sets of:
30 secs/side Swissball Standing Adduction
8/side Banded Plank Clams
Then for 6 mins cycle through:
15/10 Cal Row
5 DB Devil’s Presses (35/20)
5 DB Thrusters (35/20)
Jerk Dip (Complete 3 sets of 5 reps at 90% of 1RM)
With a barbell on your shoulder in the front rack position, perform the movement of the dip you would use just before exploding into a Push or Split Jerk
Pause for 1 sec in each dip + pause for 10 secs in the last dip of each set
Split Jerk (EMOM x 10 mins: 1 at 80% of 1RM)
Pause for 2 secs in the catch position of each rep
Back Squat (Every 2 mins x 12 mins: 4 at 82.5% of 1RM)
Metcon (Time)
AQAP complete 3 rounds of:
500/400m Row
50 Wall Balls (20/14)
500/400m Row
50 Wall Balls (20/14)
Time Cap: 10 mins
Metcon
In Class Shoulder Health
Complete 3 sets of:
2/side KB Turkish Get Ups
12 Incline Bench DB Reverse Flys (thumbs up) T1110
12 Incline Bench Prone Swimmers (hold for 3 secs at the top)
Rest 90 secs
Metcon
Optional Extra Work
AQAP complete 4 sets of:
20 Sideways Box Jumps (24/20)
20/15 Cal Assault Bike Sprint
Rest 3 mins
