Heavy Met-con 18/11/2015

Team,

Please be aware that I (StreTch) will be taking Heavy met-con this week.  I prefer to run Heavy Met-con as a “HEAVY” met-con class and hence there will be no scaling of movements or weights [other then what has been specified].  Please read the following blog post and take appropriate action is you’re unable to lift these weights or perform these movements safely.

Athletes that are unable to perform the following movements at the prescribed weight are encourage to take part in the other 12 met-con classes that run every week at Momentum Training.  This is not a beginner class and the essences of Heavy met-con will be enforced this week.

As written on the Heavy Met-con training page athletes must be able to:

Back Squat:  Your body weight for reps

Deadlift: 1.25 x your body weight for reps

You must know how to Olympic Clean and Press (males: 60kg, females 40kg)

You must be able to swing a heavy Kettlebell (male: 32kg, female: 24kg)

You must be able to perform 10 strict chest to floor press-up (not on your knees)

You must be able to perform strict pull-ups

Warm-up

Mobalise

5 KB Goblet Squats

5 Push-ups

10 KB Goble Squats

10 Push-ups

15 KB Goble Squats

15 Burpees

20 KBS

15 Burppes

15 KB Goblet Squats

10 Push-ups

10 KB Goblet Squats

5 Push-ups

5 KB Goblet Squats

Teams of 3 YGIG 1rep at a time and complete all 5 reps before increasing the weight

10min to work as far up the ladder as possible (when you reach a weight that is close to your max you can cimply continue with this weight for the remainder of the 10min)

5 Clusters 40/30kg

5 Clusters 50/35kg

5 Clusters 60/40kg

5 Clusters 65/45kg

5 Clusters 70/50kg

5 Clusters 75/55kg

….

In teams of 2 take it in turns to complete 7 reps of each exercise:

“The Seven”

Seven rounds for time of:
7 Handstand push-ups   [Scale: Push-Press 50/40kg]
7 Thruster 60/40kg   [Scale: 50/40kg]
7 K2E
7 Deadlift 110/75kg  [Scale: 90/60kg]
7 Burpees
7 AKBS 32/24kg [Scale: 24/20kg]
7 Pull-ups