03 Nov, 2021
11.3.21
Metcon
200m Run
90 secs/side Banded Hamstring PNF Stretch
Then for 7 mins cycle through:
7/side Single Leg Hip Thrusts
7 Inchworms
7/side Single Leg DB Romanian Deadlifts
7 Barbell Romanian Deadlifts
90 secs/side Banded Hamstring PNF Stretch
Then for 7 mins cycle through:
7/side Single Leg Hip Thrusts
7 Inchworms
7/side Single Leg DB Romanian Deadlifts
7 Barbell Romanian Deadlifts
Deadlift (7-5-3-7-5-3 (all reps are Touch and Go))
Metcon (Time)
AQAP complete:
27-21-15-9-6-3
Thrusters (115/80)
Burpees over Bar (bar facing)
27-21-15-9-6-3
Thrusters (115/80)
Burpees over Bar (bar facing)
Time Cap: 15 mins
Work at about 80%, do not hit muscle failure. The will need much more rest than you expect. If you feel like a superstar, go for your world record and hit these Thrusters hard. Best to work with 2-3 sets on the sets of 72 ad 21 Thrusters, then try to push a bit harder on the remaining ones. Your Burpees should be moderate but steady. Slow down on your last 5 to get you breathing back and reduce the rest time neede between the Burpees and the Thrusters.
Metcon
IN CLASS SHOULDER HEALTH
Complete 2-3 sets of:
12/side Powell Raises
12/side Single Arm Prone Trap Raises
Complete 2-3 sets of:
12/side Powell Raises
12/side Single Arm Prone Trap Raises
Metcon
Optional Extra Work
Complete 8 sets of:
500m Row
Rest 2 mins
(best pace possible on each set)
7 at 71% – 5 at 77% – 3 at 83% – 7 at 75% – 5 at 85% – 3 at 90-93%
(Rest up to 2 mins between sets)