22 Feb, 2021
2.22.21
Metcon
90 sec/side Couch Stretch
Then complete 2 sets of:
8 Banded Pull Downs with 2 sec hold at the bottom
8 Banded Reverse Flys with a 2 sec hold at the top
8 Banded Pull & Rotate with a 2 sec hold at the top
Then in 8 mins complete 2 sets of:
10 Muscle Cleans
10 Ring Roll Outs
10 Banded Hip Thrust
Then complete 2 sets of:
8 Banded Pull Downs with 2 sec hold at the bottom
8 Banded Reverse Flys with a 2 sec hold at the top
8 Banded Pull & Rotate with a 2 sec hold at the top
Then in 8 mins complete 2 sets of:
10 Muscle Cleans
10 Ring Roll Outs
10 Banded Hip Thrust
Power Clean + Jerk (Every 30 secs x 3 mins: 2 at 50% of 1RM)
Perform Power Clean followed by any Shoulder to Overhead
Directly into the next part
Power Clean + Jerk (Every 30 secs x 3 mins: 2 at 60% of 1RM)
Perform Power Clean followed by any Shoulder to Overhead
Power Clean + Jerk (Every 30 secs x 3 mins: 2 at 70% of 1RM)
Perform Power Clean followed by any Shoulder to Overhead
Metcon (Time)
AQAP complete:
1-2-3-4-5-6-7-8-9-10
Dumbbell Front Squats @50/35
Burpees over DBs (DB facing)
1-2-3-4-5-6-7-8-9-10
Dumbbell Front Squats @50/35
Burpees over DBs (DB facing)
Time Cap: 10 mins
Rest 5 Mins
Metcon (Time)
AQAP complete:
2-4-6-8-10
Dumbbell Front Squats @50/35
Burpees over DBs (DB facing)
2-4-6-8-10
Dumbbell Front Squats @50/35
Burpees over DBs (DB facing)
Time Cap: 6 mins
Metcon
Optional Extra Work
Complete 3 sets of:
5(-1) Incline Bench Press
5(-1) Weighted Strict Pull Ups
Rest 90 secs
Complete 3 sets of:
10/side Single Arm DB Strict Press with neutral grip
10/side Single Arm Prone Trap Raises
Rest 90 secs
