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Heavy Metcon – 14th March

Posted 7th March 2018 by Jenna Fisher

This is an advanced class. Please read the guidelines at the end.

 

Part A – 45 mins

Work in teams of 3

 

5 rounds YGIG

1 power clean, 1 mid-hang clean, 1 clean, 1 front squat, 1 jerk

 

1 min rest

 

Lower body breakout:

3 rounds

10 each leg deficit* split squat + 10 cyclist/hack squats – unweighted, move fast

30 secs rest

*front AND back foot raised on a step

 

2 mins rest

 

4 rounds YGIG

1 power clean, 1 clean, 1 front squat, 1 jerk

 

1 min rest

 

Upper body breakout:

3 rounds

5 dips + 5 strict pull ups

30 secs rest

 

2 mins rest

 

3 rounds YGIG

1 power clean, 1 front squat, 1 jerk

 

1 min rest

 

Repeat lower body breakout

 

2 mins rest

 

2 rounds YGIG

1 power clean, 1 jerk

 

1 minute rest

 

Repeat upper body breakout

 

2 mins rest

 

1 round

ME deadlift. You can drop the bar once and rest for 20 secs before finishing the set

 

Selecting your weight

Build by 10kg for each section i.e. 45, 55, 65, 75, 85 (female). If this is not appropriate for you please build by smaller increments. Start LIGHT for the first rounds. As you build make sure it is a weight with which you can maintain form under fatigue. This is not a max out. It is a metcon. Choose accordingly.

 

Part B – 5 mins

5 rounds of

40 secs fast burpees*

20 secs rest

*Alternatively, you could do assault bike, sled, or a combination of these

 

Enjoy x

 

Heavy Metcon Guidelines