01 Mar, 2021
3.1.21
Metcon
IN 15 mins complete:
90 secs/side OH Banded Distraction
Then complete 2 sets of:
8 Banded Pull Downs (hold for 2 secs at the bottom) down
8 Banded Reverse Flys (hold for 2 secs at the top)
8 Banded Pull & Rotates (hold for 2 secs at the top)
In the remaining time cycle through:
5/side Single Arm DB Push Press
3/side Single Arm DB Split Jerk
10 Hang Muscle Cleans
10 Handstand/Plank Scapula Shrugs
15/10 Cal Row
90 secs/side OH Banded Distraction
Then complete 2 sets of:
8 Banded Pull Downs (hold for 2 secs at the bottom) down
8 Banded Reverse Flys (hold for 2 secs at the top)
8 Banded Pull & Rotates (hold for 2 secs at the top)
In the remaining time cycle through:
5/side Single Arm DB Push Press
3/side Single Arm DB Split Jerk
10 Hang Muscle Cleans
10 Handstand/Plank Scapula Shrugs
15/10 Cal Row
Push Press (Every 2 mins x 6mins: 5(-2))
Build to a heavy 5 rep for the day; but keep 2 reps in your pocket!
Push Jerk (Every 2 mins x 6 mins: 3(-2))
Build to a heavy 3 rep.
Reset each rep. No touch and go here!
Reset each rep. No touch and go here!
Power Clean + Jerk (Every 90 secs x 6 mins: 3 TnG reps at 75-80% 1RM)
Perform Power Clean followed by any Shoulder to Overhead
Keep one weight across the board.
No drop from your jerk to the floor. Keep it in your hand and drop back in a touch and go motion!
No drop from your jerk to the floor. Keep it in your hand and drop back in a touch and go motion!
Metcon (AMRAP – Rounds and Reps)
AMRAP x 10 mins:
9 Hang Power Clean & Jerks (135/95)
12 T2B
15 Box Jumps (30/24)
9 Hang Power Clean & Jerks (135/95)
12 T2B
15 Box Jumps (30/24)
Metcon
Optional Extra Work
EMOM x 9 mins:
1. 30 sec Weighted Strict Ring Pull Ups or Strict Ring MUs
2. 30 sec Top of Ring Dip Hold – externally rotated
3. 30 sec Weighted Hollow Hold
AMRAP x 6 mins:
1-3 Strict Ring MUs / 1-3 Banded Strict Ring MUs
12 Air Squats
Every 5 mins for 15 mins:
500/400m Row
20 Strict / Kipping HSPUs
3 Legless Rope Climbs
(you will need at least 1 min break between each set here – cut 1 rep on the Legless Rope Climbs if needed)
