22 Feb, 2022
2.22.22
Metcon
200m Run
1 min/side Bent Over Lat Stretch
1 min/side Bent Over Lat Stretch
Then complete 3 sets of:
10 Down Ups
10 Renegade Rows
5/side Single DB Hang Clean
Then complete 3 sets of:
30 sec Wrist Stretch
30 sec Clean Grip Romanian Deadlifts
30 sec Hang Muscle Cleans
Metcon (4 Rounds for reps)
Complete 4 rounds for reps of:
1 min Wall Balls (20/14)
1 min C2B Pull Ups / Pull Ups / Strict Pull Ups / Ring Rows
1 min Power Cleans (155/105 – 115/80 – 75/55)
1 min Med Ball Straight Leg Crunches
Rest 2 mins
1 min Wall Balls (20/14)
1 min C2B Pull Ups / Pull Ups / Strict Pull Ups / Ring Rows
1 min Power Cleans (155/105 – 115/80 – 75/55)
1 min Med Ball Straight Leg Crunches
Rest 2 mins
The focus today is on your pulling exercise and your Cleans. No touch and go on the the Power Cleans. Aim for 10 reps each minute.
Metcon
In 12 mins complete:
3 sets of:
8/side Alternating Glute Bridge DB Bench Press
10 Barbell Bent Over Rows (T2120)
Rest up to 90 secs
3 sets of:
15 Ring Roll Outs / 45 sec Feet Elevated Ring Plank
12 Incline Bench Prone WTY Stretches
12 DB Reverse Flys
Rest up to 90 secs
Metcon
Optional Extra Work
For 30 – 42 mins complete the following at continuous low intensity:
2 min Row
2 min Assault Bike
2 min Run
Remain at 60-70% max heart rate
Use a light damper on each. On the Row, max damper of 5 and aim for more power in each stroke than speed.
