Heavy Metcon – 11/10/2017

This is an advanced class.

Work in teams of 3

A.

5 rounds. Every 2.5 minutes perform:

2 mid-hang clean + 1 clean + 1 jerk

Girls: 55, 60, 65, 70, 75 (scale if you need to)

Guys: 70, 75, 80, 85, 90 (scale if you need to)

B.

With  a running clock move straight from one section to the next

WORK IN TEAMS OF 3 – FOLLOW THE LEADER ROUND

3 rounds

Station 1: 30 secs to perform 3 front squats + front rack hold (hold until the end of the 30 secs)

Station 2: 30 secs to perform 12 AKBS (24/32)

Station 3: 30 secs rest

Girls: 65 (or scale)

Guys: 80 (or scale)

3 rounds

Station 1: 30 secs to perform 3 thrusters + front rack hold (hold until the end of the 30 secs)

Station 2: 30 secs to perform 12 AKBS (24/32)

Station 3: 30 secs rest

Girls: 55 (or scale)

Guys: 70 (or scale)

3 rounds

Station 1: 3 power clean

Station 2: 12 squat jumps – full depth (go straight into these after the PC)

Station 3: 30 secs rest

Girls: 65 (or scale)

Guys: 80 (or scale)

3 rounds

Station 1: 12 deadlift

Station 2: 12 squat jumps – full depth (go straight into these after the DL)

Station 3: 30 secs rest

Girls: 85 (or scale)

Guys: 110 (or scale)

REST 3 minutes

10 minutes – teams of 3 – move continuously through the exercises

8 cal bike*

5 strict pull ups

10 push ups

Rest 20 secs

*If your team does not have a bike do 8-12 cal row or 30 secs sled

HMC Guidelines – Please read

1. 21 people max per class (plus staff on top if they want to join) – register will be checked at the start
2. Sign in by 7.30pm Tuesday night
3. Three people per team  = 7 teams of 3. Share a bar if you can
4. At the start of class allocate a number to each person in the team: 1, 2, 3
5. Person 1 – responsible for setting up barbell and weight plates – make it as simple as possible
6. Person 2 – responsible for setting up DBs/KBs and getting the bar clips
7. Person 3 – responsible for setting up bike/rower/sled/rings/box, as applicable
8. It should take roughly 2 minutes to take care of your responsibility
9. If you have completed the task spend the remainder of the time ensuring that the space around you is safe
10. Set up the bikes behind the rig next to the wall so they are out of the way of the bars
11. Going forwards, the programme will, as much as possible, keep each team working in one segment of space
12. Organise your segments evenly throughout the room rather than bundling up on top of each other at one end
13. Person 1 is responsible for running the team. If you need to, do help people with cues: ‘you lift there, you put the DBs there, you rest over there’. (Do it nicely, of course. We are a friendly bunch)
14. This is an advanced class. You do not need to lift the guided weight (scale to what is safe) but you do need to be able to read a programme, plan your own weight, set up a station, and take responsibility for your workout. Know how to scale movements if you need to. Know how to share the sled. If you find you are resting too long for whatever reason (the person before you is struggling on the sled for example) know how to keep yourself moving until it is your turn – i.e. squats/burpees/whatever is appropriate
15. Have fun. This is great class with a lovely group of people. (And if I do say so myself, a great playlist). Let’s be on it x