02 Mar, 2022
3.2.22
Metcon
200m Run
90 secs/side Front Rack Banded Distraction
Then Complete 3 sets of:
8 Romanian Deadlifts
8 Hang Muscle Cleans
4/side Front Rack Reverse Lunges
8 Front Squats
8 DB Plank Rows
90 secs/side Front Rack Banded Distraction
Then Complete 3 sets of:
8 Romanian Deadlifts
8 Hang Muscle Cleans
4/side Front Rack Reverse Lunges
8 Front Squats
8 DB Plank Rows
Clean Pull + Squat Clean + Front Squat (Every 90 secs x 15 mins (10 rounds): 1+2+2)
Complete the listed movements as a complex
Metcon (Time)
AQAP complete 3 sets of:
25 Thrusters (100/70)
20 Box Jumps Overs (24/20)
20 Power Clean & Jerks (100/70)
Rest 2 min 30 secs
25 Thrusters (100/70)
20 Box Jumps Overs (24/20)
20 Power Clean & Jerks (100/70)
Rest 2 min 30 secs
Time Cap: 13 mins
Metcon
Optional Extra Work
EMOM x 10 mins:
1. 8/side Alternating Glute Bridge DB Bench Press
2. Max(-1) Strict C2B Pull Ups / Strict Pull Ups
Complete 3 sets of:
15 Ring Roll Outs
12 Incline Bench Prone WTYs
12/side DB Seated External Rotations*
Rest 90 secs
*use your non working arm to pull back your working arm, only the eccentric portion
Start with 50-60% of 1RM so you can get fast into that every 90 secs. Build to a heavy but perfect compex.