27 Aug, 2021
8.27.21
Metcon
90 secs/side Couch Stretch
Then complete 2 sets of:
8/side Bird Dogs
12 Banded Slides
Then complete 2 sets of:
8/side Bird Dogs
12 Banded Slides
Then for 7 mins cycle through:
1 min Row or Assault Bike
5/side Skater Jumps
5 Box Jumps
8 Clean Grip Deadlifts
8 Push Presses
Metcon
EMOM x 5 mins of:
2/side Skater Jumps to Box Jump
2/side Skater Jumps to Box Jump
Clean Lift Off (EMOM x 5 mins: 3 reps with 2 sec pause at knees)
This is the first pull of the Clean movement from the ground to knee level. Keep back angle in check. Focus on upper back and weight in mid foot when you pause at the knee.
Work with 100-110% of your 1RM across all sets. No lifting straps!
Clean and Jerk (EMOM x 12 mins: 1 rep at 80-85%)
If you do not feel warm enough from the beginning then use the first 6 sets to build so that you can perform your last 6 sets at 80-85% of your 1RM Squat Clean & Jerk.
Metcon (Time)
AQAP complete:
45/35 Cal Assault Bike or 55/45 Cal Row
45 Power Clean & Jerks (95/65)
45/35 Cal Assault Bike or 55/45 Cal Row
45 Power Clean & Jerks (95/65)
Time Cap: 6 mins
Metcon
Optional Extra Work
Complete 3 sets of the following:
5 min Assault Bike at RPE 7/10 at damper 1 high velocity
Rest 2 mins
8 x 30 secs on/30 secs active Assault Bike at RPE 8/10 at damper 4-5
Rest 2 mins
5 mins Assault Bike at RPE 7/10 at damper 2 high velocity
Rest 2 mins
8 x 30 secs on/30 secs active Assault Bike at RPE 8/10 at damper 4-5
Rest 2 mins
5 mins Assault Bike at RPE 7/10 at damper 1 high velocity
Rest 2 mins
