22 Mar, 2022
3.22.22
Metcon
For 10 mins cycle through:
90 secs of preferred Cardio option
6 Banded Pull Downs (2 sec hold at the bottom)
6 Banded Reverse Flys (2 sec hold at the top)
6 Banded Pull & Rotate (2 sec hold at the top)
10 Romanian Deadlifts to below the knees
10 Push Presses
15 Hollow Banded Pull Overs
90 secs of preferred Cardio option
6 Banded Pull Downs (2 sec hold at the bottom)
6 Banded Reverse Flys (2 sec hold at the top)
6 Banded Pull & Rotate (2 sec hold at the top)
10 Romanian Deadlifts to below the knees
10 Push Presses
15 Hollow Banded Pull Overs
Metcon
Technical Focus: Power Clean
Complete 2 sets of:
3 Power Cleans with a pause at 3" from the floor, at knees, at mid thigh
Then complete 5 Touch and Go Power Cleans
Power Clean (Weight)
Metcon (3 Rounds for reps)
Complete 3 sets of:
AMRAP x 2 mins:
20 Burpees to a 6" target
Max Cals on Assault Bike or Row
Rest 1 min
AMRAP x 2 mins:
5 Power Cleans (135/95)
10 Box Jumps (24/20)
Rest 2 mins
And the totals for AMRAP 1 and 1 together for a total score for each round/set.
Metcon
Optional Extra Work
Complete 3-4 sets at 80% effort of:
4 min Run
500/400m Ski Erg or Row
Rest 2 mins
Complete 3 sets of:
12 Incline Bench Prone T (1 sec hold on top)
Rest 30 secs
12/side Banded External Rotations (controlled reps)
12/side DB Seated External Rotations
Rest 90 secs
3-4 Touch and Go Power Cleans at 60-65% of your 1RM
Then go directly into
EMOM x 4 mins:
2-3 Touch and Go Power Cleans at 70-75% of your 1RM
The go directly into
EMOM x 4 mins:
1-2 Power Cleans at 80-85% of your 1RM