16 Feb, 2021
2.16.21
Metcon
1 min/side Overhead Banded Distraction
Then complete 2 sets of:
8 Banded Pull Downs (hold for 2 secs at the bottom)
8 Banded Reverse Flys (hold for 2 secs at the top)
8 Banded Pull & Rotates (hold for 2 secs at the top)
Then for 8 mins cycle through:
12/8 Cals Assault Bike or Row
10 Banded KB Swings
10 Shoulder Activations
Then complete 2 sets of:
8 Banded Pull Downs (hold for 2 secs at the bottom)
8 Banded Reverse Flys (hold for 2 secs at the top)
8 Banded Pull & Rotates (hold for 2 secs at the top)
Then for 8 mins cycle through:
12/8 Cals Assault Bike or Row
10 Banded KB Swings
10 Shoulder Activations
Metcon
EMOM x 5 mins: 2 High Box Jumps
Clean Pull + Power Clean + Squat Clean + Front Squat (Every 2 mins x 12 mins: 1+1+1+1)
Perform the listed movements as a complex
Clean Pull + Power Clean (Every 30 secs x 5 mins: 1+1)
Perform listed movements as a complex
Perform all reps at 80% of the CP+PC+SC+FS complex
Metcon (3 Rounds for reps)
AQAP complete 3 sets of:
200m Run
12 KB Swings (70/53)
10 Bar MUs / 20 C2B Pull Ups / 25 Pull Ups or Ring Rows
12 KB Swings (70/53)
200m Run
200m Run
12 KB Swings (70/53)
10 Bar MUs / 20 C2B Pull Ups / 25 Pull Ups or Ring Rows
12 KB Swings (70/53)
200m Run
Rest 3 mins between sets
Time Cap: 5 mins on each set
Metcon
Optional Extra Work
Row (compared to January 18th)
Complete 5 sets of:
1200/1000m at 112-115% FTP
Rest 2 mins
For Example: If your average cal/h on the Row 5/4km time trial was 1000 then you do 1000*112% = 1120-1150
Complete 3 sets of:
30 sec Weighted Hollow Hold
30 sec Weighted Overhead Deadbug Hold
30s Stir the Pot on Swissball or Rings
Rest 90 secs
Try to start at 70% of your 1RM Hang Squat Clean.