24 Aug, 2021
8.24.21
Metcon
50 DUs / 100 Singles
90 secs/side Banded Hamstring Stretch
Then complete 2 sets of:
200m Jog
10 Banded Hip Thrusts
5/side Single Leg Hip Thrusts (hold for 5 secs at the top)
8/side DB Single Leg Romanian Deadlifts
90 secs/side Banded Hamstring Stretch
Then complete 2 sets of:
200m Jog
10 Banded Hip Thrusts
5/side Single Leg Hip Thrusts (hold for 5 secs at the top)
8/side DB Single Leg Romanian Deadlifts
Deadlift (Weight)
Every 90 secs x 12 mins (8 rds): Build to a heavy 2 rep with 3 sec pause at knees
Deadlift (Weight)
EMOM x 5 mins: 2 Touch and Go reps at 70-80% of your heaviest weight from previous 2 rep Deadlift
Metcon
Warm Up/Transition to next piece:
5 Hang Power Cleans + 10 Beat Swings
4 Hang Power Cleans + 5-10 Ring Swings or 5 Kipping C2B Pull Ups / Pull Ups
3 Hang Power Cleans + 10 Beat Swings or Ring Swings
2 Hang Power Cleans + 2-5 reps of your selected movement
5 Hang Power Cleans + 10 Beat Swings
4 Hang Power Cleans + 5-10 Ring Swings or 5 Kipping C2B Pull Ups / Pull Ups
3 Hang Power Cleans + 10 Beat Swings or Ring Swings
2 Hang Power Cleans + 2-5 reps of your selected movement
Metcon (3 Rounds for reps)
Complete 3 sets of:
1 min Ring MUs / C2B Pull Ups / Pull Ups / Ring Rows
1 min Burpees
1 min Hang Power Cleans at 70% of your 1RM
1 min DUs / Singles
Rest 2 mins between rounds
1 min Ring MUs / C2B Pull Ups / Pull Ups / Ring Rows
1 min Burpees
1 min Hang Power Cleans at 70% of your 1RM
1 min DUs / Singles
Rest 2 mins between rounds
Metcon
Optional Extra Work
Complete 3 sets of:
45 secs/side Side Plank
15 DB Reverse Flys
Complete 3 x 400m Run at your fastest mile pace (RPE 8/10)
Rest 90 secs
Rest walk 2 mins
Finish with a 15 min easy run
RPE 8/10 = 80% effort which means you can’t talk and your breathing is starting to get tough
