Daily Workout – Mon, Mar 20
Metcon
200m Run
1 min Banded Deadbug
1 min/side Banded Hamstring Stretch
15 Banded Hip Hinges (down in 2 secs)
Then complete 3 sets of:
10 Supinated Grip Banded Pull Downs
10 Clean Grip Romanian Deadlifts below knees
24 Jumping Jacks
Metcon
In 5 mins complete 3 sets building to desired weight of:
1 Hip Shrug + 1 Hip Shrug & Pull + 1 Hip Shrug, Pull & Clean + 1 Hang Clean + 1 Full Clean
Metcon (Time)
AQAP complete:
15/10 Cal Assault Bike or 20/15 Cal Row
10-9-8-7-6-5-4-3-2-1 Power Clean
Metcon
In the time remaining complete 3-4 sets of:
15-20 secs L-Sit on bar / Tuck Sit on bar / Hollow Hold
10 Strict Knee Raises with a 2 sec hold at the top
8/side Split Stance Banded Rotations
Rest 1 min
Optional Extra Work
Complete 3-4 sets at 80% effort of:
4 min Run
500/400m Ski Erg
Rest 2 mins
Time Cap: 20 mins
Start at 135/95 – 95/65 – 75/55 and increase by 10-20lb until set #5.
For sets 5-4-3-2-1 use at about 80% of your 1RM Power Clean.
All reps today are singles. NO TOUCH AND GO!