08 Jun, 2021
6.8.21
Metcon
200m Run
1 min/side Hip External Rotation on box
1 min Banded Hip Thrusts
1 min Dead Bug
1 min/leg Front Rack Step Ups
1 min Banded Squats (T33X1)
1 min/side Hip External Rotation on box
1 min Banded Hip Thrusts
1 min Dead Bug
1 min/leg Front Rack Step Ups
1 min Banded Squats (T33X1)
Back Squat (5-3-2-5-3-2)
Metcon (Time)
AQAP complete 4 rounds of:
20 Burpees over DBs (lateral)
20 Alternating DB Hang Snatch (50/35)
25ft HS Walk / 3 Wall Walks
20 Burpees over DBs (lateral)
20 Alternating DB Hang Snatch (50/35)
25ft HS Walk / 3 Wall Walks
Time Cap: 15 mins
Metcon
IN CLASS SHOULDER HEALTH
In 8 mins complete 3 rounds of:
12/side DB Seated External Rotation
Rest 30 secs
20 Banded Pull Aparts
Rest 90 secs
Metcon
Optional Extra Work
AQAP for Quality complete:
10 Power Cleans at 70% of 1RM
8 at 80%
6 at 90%
(reset on each, rest 90 secs between each)
Complete 4 sets of:
6/side DB Bench Press
Rest 30 secs
10 Barbell Bent Over Rows (TX020)
Rest 30 secs
8/side Single Arm DB Strict Press (neutral grip)
Rest 2 mins
Complete 3 sets of:
8-12 GHD Raises
Rest 30 secs
15 Banded Leg Curls (hard band)
Rest 30 secs
30 Reverse Crunches (hand held onto post)
Rest 90 secs
Your first 5-3-2 should ramp up for your last 5-3-2.
Suggested Warm Up as follows:
1 x 5 at 50%
1 x 5 at 60%
1 x 5 at 70%
1 x 5 at 80% (this is your first set in your 5-3-2-5-3-2)
NO BELT for the first 5-3-2 but you can wear a belt for the second 5-3-2.