02 Sep, 2021
9.2.21
Metcon
1 min Row or Assault Bike
1 min Pec Stretch on post
1 min/side Active Pigeon Stretch
1 min Prone WTY Stretch
1 min/side OH Plate Reverse Lunges
1 min Strict Press – 3 sec pause at the top
1 min Push Press – 3 sec pause in dip
1 min Thrusters – 3 sec pause in the bottom & 3 sec pause at the top
1 min Pec Stretch on post
1 min/side Active Pigeon Stretch
1 min Prone WTY Stretch
1 min/side OH Plate Reverse Lunges
1 min Strict Press – 3 sec pause at the top
1 min Push Press – 3 sec pause in dip
1 min Thrusters – 3 sec pause in the bottom & 3 sec pause at the top
Split Jerk (EMOM x 12 mins: build to heavy single for the day)
Metcon (AMRAP – Rounds and Reps)
Partner AMRAP x 24 mins:
400/325m Row or 25/18 Cal Assault Bike
12 DB Thrusters (50/35)
12 Burpees over DBs (lateral)
400/325m Row or 25/18 Cal Assault Bike
12 DB Thrusters (50/35)
12 Burpees over DBs (lateral)
A completes full tround whle B rests. Then Switch
Metcon (Time)
AQAP complete:
100 Barbell Curls (75/55)
100 Barbell Curls (75/55)
Each time you break complete 10 Banded Triceps Extensions!
Metcon
Optional Extra Work
Complete 3 sets of:
30 secs/side Kneeling Paloff Hold
10/side Half Kneeling Banded Rotations
20 Banded Leg Curls
12/side Half Get Ups
Rest 90 secs
Otherwise try to start with about 70% and build until you reach your heavy 1 rep for the day. This will look more like about 80-90% of your 1RM as you are working with a short rest between attempts.