Heavy Metcon 22/11/2017

This is an advanced class. You can scale the weight but you must be able to understand the programme, set up with minimal instruction, and have fun (yes, this is a pre-requisite).

Works in teams of 3. Follow the leader.

A. Back squat: 10, 8, 6, 4, 2, 2, 4, 6, 8, 10

Superset with

1 length sled (100kg minimum) for the first 5 rounds

15 push ups for the second 5 rounds

For the back squat, build the weight from bodyweight to one and a half x bodyweight and then pyramid back down.

B. Push press / push jerk: 10, 8, 6, 4, 2, 2, 4, 6, 8, 10

Superset with

10 DB/KB overhead squat (20kg/22.5kg) for the first 5 rounds

15 cal bike for the second 5 rounds

For the push press, build the weight from half bodyweight to bodyweight and then pyramid back down.

How to make this work in class:

In your teams of 3 follow the leader with no rest between the two exercises. i.e. squat straight into sled and then rest until the barbell is free.

Everyone starts with the back squat pyramid. For the superset exercise, half the class start with the sled and half with the push ups and then switch over. The 5 rounds of squats and sled take longer that the 5 rounds of squats and push ups. If there is a small queue for the sled during this initial change-over you are experienced enough to know how to fill the time: burpees are always an option.

You decide how you pyramid up from the start to end weight. Choose the easiest way to load and unload the barbell so that you do not waste time. Once past the initial warm up set make sure you choose a challenging weight. You do not need to do the same weight on the way down as on the way up. You will be warmed up by this point so you might be able to do each set heavier than on the first wave (especially for the push press – half bodyweight is a good warm up for the first set but some of you may need to go heavier for the last set to get a good workout).

If you need more rest than your team mates that is absolutely fine. Take what you need to make sure you are moving safely with the barbell. They can skip ahead and when they have finished they can fill the time with a 400m run.

If the OHS is not realistic for you then do double KB front squat instead.