23 Jul, 2021
7.23.21
Metcon
In 10 mins complete:
1 min Row or Assault Bike
Then in the remaining time for quality:
15-12-10
Banded Triceps Pull Down
Shoulder Activations
DB Supine Bench Pec Flys
Prone WTY Stretches
1 min Row or Assault Bike
Then in the remaining time for quality:
15-12-10
Banded Triceps Pull Down
Shoulder Activations
DB Supine Bench Pec Flys
Prone WTY Stretches
Close Grip Bench Press (EMOM x 10 mins: 3 reps at same heavy weight)
Perform the Bench press with hands set at shoulder width.
Metcon (Time)
AQAP complete 3 sets of:
20-14-8
DB Hang Cleans (50/35)
Alternating DB Push Press (total)
DB Front Rack Lunges (total)
Rest 2 mins between sets
20-14-8
DB Hang Cleans (50/35)
Alternating DB Push Press (total)
DB Front Rack Lunges (total)
Rest 2 mins between sets
Time Cap: 17 mins
Rest 3 Mins
Metcon (Calories)
Partner AMRAP x 8 mins of:
12/8 Cal Row Sprint or 8/6 Cal Bike Sprint
12/8 Cal Row Sprint or 8/6 Cal Bike Sprint
One works while partner rests. Alternate as so for the entire 8 mins.
Metcon
Optional Extra Work
Complete 4 sets of:
3 Weighted Strict Pull Ups
Rest 45 secs
3 Weighted Strict Bar Dips
Rest 90 secs
Complete 3 sets of (ONLY if you did not train yesterday – Thursday):
6/side Back Rack BB Deficit Rear Foot Elevated Split Squats
6/side Front Rack KB Cossack Squats
Rest 20 secs
Rest 90 secs
Complete 3 sets of:
15 Pikes on Rower
30 sec Stir the Pot on Swiss Ball
12/side Kneeling Landmine Rotations (elbow’s bent)
3 x 10 sec Single Arm Superman Plank on bench
12/side Wide Stance Banded Rotations
Rest 90 secs
Work your way through this part using the same % all the way, so about 80%-82.5% of your 1RM.