26 Jul, 2021
7.26.21
Metcon
In 12 mins complete:
1 min Row or Assault Bike
90 secs/side Couch Stretch
60 sec Bench T-Spine Stretch
In the time remaining complete 3 sets of:
10 Barbell Romanian Deadlifts
10 Barbell Hip Muscle Cleans
10 Barbell Push Press
10 Barbell Bent Over Rows
1 min Row or Assault Bike
90 secs/side Couch Stretch
60 sec Bench T-Spine Stretch
In the time remaining complete 3 sets of:
10 Barbell Romanian Deadlifts
10 Barbell Hip Muscle Cleans
10 Barbell Push Press
10 Barbell Bent Over Rows
Metcon
EMOM x 5 mins:
3 Hip Muscle Cleans + 2 Push Jerks (with 3 sec pause)
3 Hip Muscle Cleans + 2 Push Jerks (with 3 sec pause)
Use this as a warm up concentrating on positioning through complex
Power Clean + Push Jerk (Every 90 secs x 12 mins (8 rds): 3 + 1)
Perform Power Clean immediately into a Push Jerk (no pause, practice speed)
Try to start at about 70% of your best Push Jerk and build to a heavy complex.
Metcon (AMRAP – Rounds and Reps)
AMRAP x 18 mins:
18/14 Cal Row or 12/9 Cals Assault Bike
18 Power Cleans (95/65)
18 Burpee Box Jump Overs (24/20)
18/14 Cal Row or 12/9 Cals Assault Bike
18 Power Cleans (95/65)
18 Burpee Box Jump Overs (24/20)
Metcon
Optional Extra Work
Complete 3 sets of:
8 DB Incline Bench Press
Rest 30 secs
10 DB Incline Bench Banded DB Row
Rest 90 secs
