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Heavy MetCon – 27th June

Posted 26th June 2018 by Geoff Stewart

Comfortable with the uncomfortable…?

This is an advanced class. The main lifts are with barbells. You must know how to perform these movements without instruction and be confident in holding form whilst under fatigue. Other than that, all are welcome!

We had some good feedback on last weeks session especially in regards to the timing. Holding you on the tetter. This week will be a little different with the focus being on work hard and be rewarded with rest.

3-2-1 GO…

Warm up with a partner and a barbell do 1 rep of each movement and build the weight to a medium and smooth weight- 10mins work please.


Power clean

Front squat

Push press

Back squat

Rack jerk


In a circuit style and a YGIG partner format.  Working at each station for 3min with 2min rest to reset between exrcises.


Sled push 2 laps each

Bench press 3-5 reps each

Bike 10/12 cals each

Power cleans 3-5 reps each

Rowing 10/12 cals each

Deadlifts 3-5 reps each


We would like you to hit each station hard and Strong. On your breathing station work fast and steady and you weight stations choose a weight you can move smoothly for 3-5 reps UB.


To finish, alt reps with your partner complete 60 toes to rings each.