06 Jul, 2021
7.6.21
Metcon
In 12 mins complete:
1 min Assault Bike, Row or 200m Run
1 min/side Banded Hamstring PNF Stretches
Then in remaining time complete 2-3 sets of:
8 Down Ups
8/side Single Leg Hip Thrusts
8/side DB Single Leg Deadlifts
8 Muscle Cleans (building in weight)
8/side Bird Dogs
1 min Assault Bike, Row or 200m Run
1 min/side Banded Hamstring PNF Stretches
Then in remaining time complete 2-3 sets of:
8 Down Ups
8/side Single Leg Hip Thrusts
8/side DB Single Leg Deadlifts
8 Muscle Cleans (building in weight)
8/side Bird Dogs
Clean Grip Romanian Deadlift + Power Clean (Every 45 secs x 6 mins (8 rds): 3+1)
Perform the listed movements as a complex
Go touch and go on each of the Romanian Deadlifts and pause for 2 secs at the knees for the Power Clean.
Power Clean (Weight)
Every 90 secs x 9 mins (6 rds):
All Reps to be performed Touch and Go!
Rd 1 – 10 reps
Rd 2 – 8 reps
Rd 3 – 6 reps
Rds 4/5/6 – 4 reps
Aim for 3 sets of 4 reps at one heavy but perfect weight for the last 3 sets.
Metcon
Transition and Warmup
Complete 3 sets of:
10-15 Ring Swings then 8 Hips to Rings
or
10-15 Beat Swings then 8 Hips to Bar
or
10-15 Kipping Ring Rows then 10-15 Beat Swings
15 Hollow Rocks or 20 sec Hollow Hold x15
Metcon (4 Rounds for reps)
Complete 4 sets of:
90 sec Max Calorie Assault Bike or Row
90 sec Max Burpee Ring or Bar MUs / Burpee C2B Pull Ups / Burpee Ring Rows
Rest 1 min
90 sec Max Calorie Assault Bike or Row
90 sec Max Burpee Ring or Bar MUs / Burpee C2B Pull Ups / Burpee Ring Rows
Rest 1 min
Metcon
Optional Extra Work
Complete 5 sets of:
5 Sumo Deadlifts
Build to a heavy 5 for the day
Complete 3 sets of:
8-10 Single Arm DB Incline Bench Press
Rest 30 secs
8-10 Single Arm Banded DB Rows
Rest 90 secs
Complete 3 sets of:
10/side Banded DB Single Leg Deadlifts
Rest 30 secs
10/side DB Windmills
Rest 30 secs
30 sec Weighted Active Hang on bar
Rest 90 secs
