08 Sep, 2021
9.8.21
Metcon
90 secs/side OH Banded Distraction
3 min Row or Assault Bike
1 min Prone WTY Stretches
1 min/side DB Windmills
1 min OH Barbell Reverse Lunges
1 min Hang Muscle Snatches
1 min Muscle Snatches with a 1 sec pause at the knees
3 min Row or Assault Bike
1 min Prone WTY Stretches
1 min/side DB Windmills
1 min OH Barbell Reverse Lunges
1 min Hang Muscle Snatches
1 min Muscle Snatches with a 1 sec pause at the knees
Power Snatch (1 min Max Reps at 95/65 or 40% of 1RM)
Rest 2 Minutes
Power Snatch (1 min Max Reps at 115/80 or 50% of 1RM)
Rest 2 Minutes
Power Snatch (1 min Max Reps at 135/95 or 60% of 1RM)
Rest 2 Minutes
Power Snatch (1 min Max Reps at 165/115 or 75% of 1RM)
Rest 2 Minutes
Power Snatch (1 min Max Reps at 185/125 or 80% of 1RM)
Metcon (AMRAP – Rounds and Reps)
AMRAP x 24 mins:
20/15 Cal Row
15 T2B / Hanging Knee Raises / V-Ups
12 OH Squats (115/80)
9 Burpees over Bar (bar facing)
Rest 90 secs between sets
20/15 Cal Row
15 T2B / Hanging Knee Raises / V-Ups
12 OH Squats (115/80)
9 Burpees over Bar (bar facing)
Rest 90 secs between sets
Metcon
Optional Extra Work
Complete 4 sets of:
8(-1) Bench Press
Rest 2 mins 30 secs
Complete 3 sets of:
10 Barbell Banded Hip Thrusts (band around knees – back on bench) TX320
5 GHD Hip Extensions – hold for 10 secs at the top
Rest 90 secs
A good goal today in is to go unbroken on your T2B/HKR & the squats as much as possible. Reduce the number of reps or reduce the weight to get it.