01 Jun, 2021
6.1.21
Metcon
In 12 mins complete:
200m Run
1 min/side External Rotation with the PVC
1 min Prone Snow Angels
Then for the remaining time cycle through:
1 min Row or Assault Bike
5 Jump Squats (as high as possible)
10 Muscle Cleans
10 Banded Hip Thrusts
10 Shoulder Activations
200m Run
1 min/side External Rotation with the PVC
1 min Prone Snow Angels
Then for the remaining time cycle through:
1 min Row or Assault Bike
5 Jump Squats (as high as possible)
10 Muscle Cleans
10 Banded Hip Thrusts
10 Shoulder Activations
Metcon
EMOM x 7 mins:
Power Clean Lift Off (5 sec hold) + Power Clean
Power Clean Lift Off (5 sec hold) + Power Clean
Use this as warm up. Start at 50% of your 1RM Power Clean then build to 75%. Try for a couple of reps with 75% if you can.
Power Clean (Weight)
1 min Max Reps at 75% of 1RM
Rest 1 min
2 mins Max Reps at 80% of 1RM
Rest 1 min
2 mins Max Reps at 85% of 1RM
Rest 1 min
2 mins Max Reps at 80% of 1RM
Rest 1 min
2 mins Max Reps at 85% of 1RM
Aim for a minimum of 12-16 reps at 75%, 8-12 reps at 80% and 6-8 reps at 85%.
Metcon
EMOM x 5 mins:
1-5 Ring MUs / 1-5 Bar MUs / 1-5 Kipping Ring Pull Ups & 1-5 Strict Bar Dips / 5 Banded Strict Pull Ups
1-5 Ring MUs / 1-5 Bar MUs / 1-5 Kipping Ring Pull Ups & 1-5 Strict Bar Dips / 5 Banded Strict Pull Ups
Choose the amount of reps you can maintain the whole way through without any bad reps.
Rest 2 Minutes
Metcon (Time)
AQAP complete:
10-9-8-7-6-5-4-3-2-1 Power Cleans (135/95)
1-3 Bar MUs / 4-8 C2B Pull Ups / 5-10 Pull Ups / 10 Ring Rows
10-9-8-7-6-5-4-3-2-1 Power Cleans (135/95)
1-3 Bar MUs / 4-8 C2B Pull Ups / 5-10 Pull Ups / 10 Ring Rows
Time Cap: 10 mins
Metcon
Optional Extra Work
Complete 2 sets of:
1 min/side Side Plank
25-30 Feet on Bench Crunches
Rest 1 min
AMRAP x 10 mins:
1-2-3-4-5-6-7-8-9-10 Farmers Walk (45+15-35/side / handle)
12 GHD Sit Ups
(on the Farmer’s Carry Walk 1 = 25ft, so 4 = 4 x 25ft. You need to drop the weights at the end of each 25ft, regrip and go.
Complete 3 sets of:
6/side Alternating DB Bench Press
Rest 30 secs
6/side Alternating DB Bent Over Rows
Rest 90 secs
