Daily Workout – Tue, Jan 31
Metcon
200m Run
1 min/side Banded Lat Stretch
1 min/side Front Rack Banded Stretch
30 secs/side Single Leg Jumps
30 sec Standing Jumps
1 min Single Under Jump Rope
Technical
In 4 mins build up to a heavy 5 rep of:
1 Hip Muscle Clean + 1 Hand Muscle Clean
Hang Power Clean (Every 90 secs x 9 mins (6 rds):
5 Hang Power Cleans at 60-80% of your 1RM)
5 Hang Power Cleans at 60-80% of your 1RM)
All reps controlled and peformed for quality!
Perform last 2 sets at one weight
Metcon (Time)
AQAP complete 7 sets of:
30 DUs / Singles
5 Hang Power Cleans (135/95 – 95/65 – 75/55)
7 Thrusters
9 C2B Pull Ups / Pull Ups / Ring Rows
Rest 1 min
Time Cap: 18 mins
In Class Mobility
2 mins/side Banded Hamstring Stretch
Optional Extra Work
Complete 3 sets of:
600m Run at 80% + 10 Shuttles (down and back of 25ft =1)
Rest 4 mins
Complete 6 sets of:
400m Run
Rest 2 mins between each run
Focus on driving you leg, aggressively use your hips, all without bending your knees.