3. November 2023
Nov
03
2 Sets
– 5 Scap pull ups + 5 arch to hollow Swings
– 5 Strict push up Burpees
– 5 Hang Muscle cleans (empty bar)
– 5 Pause Front Squats (empty bar)
+
Metcon Clean prep
1 Set x 6 reps each of the following movements w/ empty bar:
– Clean Grip RDL’s
– Clean Grip Deadlifts
– Hang Clean Shrugs
– Hang Muscle Clean
– Squatting Quad Ankle Rocks
– Front Squats
– Clean Pull Unders
– Hang Squat Clean
– Squat Clean
4 Rounds for Time:
– 15 Toes to Bars
– 12 Bar Facing Burpees
– 9 Squat Cleans @ 60/42,5 kg
Time Cap: 14 minutes
50 glute bridges
Focus: Using a moderate weight resistance band around the legs (just above the knees), stand with knees slightly and bent and out against the band. Perform lateral steps for the required number of repetitions, insuring that the knees do not dip in during steps.
Lateral Band Walk
https://youtu.be/ARIKLvhK5hY
50 lateral monster band walk steps (i/t)
Every 2 minutes, for 6 minutes (3 sets):
8 Tall Kneeling Landmine Shoulder Presses
(2121 tempo)