Daily Workout – Mon, Feb 20
Metcon
Complete 3 sets of:
15/10 Cal Row
5 Inchworms
5/side Scorpion Stretches
5/side Spiderman Lunges + Thoracic Rotations
5/side DB Arm Bars
2/side Single Arm Banded Lat Pull Downs – 3 sec recover
Squat Clean and Jerk (EMOM x 12 mins:
Mins 1-6: 1 x SC&J at 65-70% of your 1RM
Mins 7-12: 1 x SC&J at 70-75% of your 1RM)
Mins 1-6: 1 x SC&J at 65-70% of your 1RM
Mins 7-12: 1 x SC&J at 70-75% of your 1RM)
Metcon (Time)
AQAP complete 5 rounds of:
12 Deadlifts (155/105 – 115/80 – 75/55)
9 Hang Power Cleans
6 Shoulder to Overhead
9 Bar Facing Burpees
12 T2B / Hanging Knee Raises
Time Cap: 16 mins
Goal is to perform all DL, HPC & S2O UNBROKEN! Adjust weight accordingly. Suggested strategy: 11 DL, drop, 1 DL to 8 HPC, drop, 1 HPC to 6 S2O.
In Class Mobility
2 mins/side Pec Stretch on Post
Optional Extra Work
Complete 12 rounds of:
40 sec Hard Pace Row
Rest 1 min 20 secs
Compete 3 sets of:
10/side Front Plank with plate drag
Rest 45 secs
Max hang on bar
Rest 2 mins
Aim to have your final 2 sets at the same weight