11 Mar, 2021
3.11.21
Metcon
In 12 mins complete:
90 secs/side Hip & Knee External Rotation
Then in the remaining time complete 2-3 sets of:
8/side Side Lying Hip Abduction (hold for 3 secs at the top)
6/side DB Front Rack Lateral Step Ups
8 Banded Hip Thrusts (hold for 3 secs at the top)
5 Back Squats (progressive loading)
90 secs/side Hip & Knee External Rotation
Then in the remaining time complete 2-3 sets of:
8/side Side Lying Hip Abduction (hold for 3 secs at the top)
6/side DB Front Rack Lateral Step Ups
8 Banded Hip Thrusts (hold for 3 secs at the top)
5 Back Squats (progressive loading)
Back Squat (Weight)
In a 15min window and 4 sets build to a heavy 5 rep (T32X1)
Rest 5 Mins
Thruster (EMOM x 6 mins: 5 Thrusters)
Try to work with the same weight on each set.
No bad reps on here.
Make sure you perform everything with a a good tempo.
The intent on the Thrusters is to go heavier than you would usually go in a metcon but just enough so that you can produce a fair amount of power from your legs.
No bad reps on here.
Make sure you perform everything with a a good tempo.
The intent on the Thrusters is to go heavier than you would usually go in a metcon but just enough so that you can produce a fair amount of power from your legs.
Metcon (Time)
AQAP with a partner complete:
120/90 Cal Row
Then 5 rounds each of:
5 C2B / Pull Ups / 7 Ring Rows
10 Push Ups
15 Air Squats
120/90 Cal Row
Then 5 rounds each of:
5 C2B / Pull Ups / 7 Ring Rows
10 Push Ups
15 Air Squats
Time Cap: 20 mins
Separate the number of calories on the Row but then each of you need to perform 5 rounds of the following 5-10-15.
Make sure you Row hard, but pace down a bit on the 3rd round of the gymnastics combo as your pulling power will be hurt a bit from the Rower!
Metcon
Optional Extra Work
Complete 3 sets of:
6/side Alternating DB Bench Press (flat or incline) TX130
Rest 30 secs
8/side Single Arm DB Row (T2130)
Rest 30 secs
20 Bird Dogs
Rest 2 mins
(You can switch the DB Bench Press for some DB Shoulder Press with a neutral grip instead if yesterday has roasted your shoulders)