18 May, 2021
5.18.21
Metcon
In 12 mins complete:
250/200m Row or 15/10 Cal Assault Bike
90 secs/side OH Banded Distraction
Then in the remaining time cycle through:
8/side Half Kneeling Bottoms Up KB Press
8 Ring Roll Outs
8 Prone WTY Stretches
16 Banded Pull Aparts
250/200m Row or 15/10 Cal Assault Bike
90 secs/side OH Banded Distraction
Then in the remaining time cycle through:
8/side Half Kneeling Bottoms Up KB Press
8 Ring Roll Outs
8 Prone WTY Stretches
16 Banded Pull Aparts
Shoulder Press (Weight)
Push Press + Split Jerk (Weight)
Perform movements as a complex
Every 90 secs x 12 mins:
Sets 1-3: 2 + 2 at 70% of 1RM Push Jerk
Sets 4-6: 1 + 2 at 75% of 1RM Push Jerk
Sets 7&8: 1 + 1 at 80% of 1RM Push Jerk
Sets 1-3: 2 + 2 at 70% of 1RM Push Jerk
Sets 4-6: 1 + 2 at 75% of 1RM Push Jerk
Sets 7&8: 1 + 1 at 80% of 1RM Push Jerk
Metcon (Time)
AQAP complete 5 sets of:
750/600m Row or 45/36 Cal Assault Bike
Rest 90 secs
750/600m Row or 45/36 Cal Assault Bike
Rest 90 secs
Time Cap: 22 mins
Scale Row to: 600/450m – 500/400m
Scale Bike to: 35/28 Cal – 30/24 Cal
Metcon
Optional Extra Work
Complete 2 sets of:
12 Cuban Rotations on Incline Bench
12/side Powell Raises
Complete 3 sets of:
10/side DB Rear Foot Elevated Split Squats
8-10 GHD Raises
Rest 30 secs
15 Feet on Bench Ring Rows
Rest 30 secs
15 DB Reverse Flys
Rest 90 secs
1 x 5 at empty bar (45/35)
1 x 5 at 30% of 1RM
1 x 5 at 65% of 1RM
1 x 5 at 75% of 1RM
1 x Max Effort at 85% of 1RM
(rest 90 secs between each set)