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Heavy Metcon 4/7/18

Posted 4th July 2018 by Geoff Stewart

Get even more 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…

8min warm up with a partner and a KB alt exercise

10x KB swings

5x KB cleans L

5x KB squats L

5x KB press L

10x KB swings

5x KB cleans R

5x KB squats R

5x KB press R

 

This is a 24min partner alt E2MO2M (6 rounds each)

Squat clean and press – increase weight each round

Round 1 =12reps

Round 2 =10reps

Round 3 =8reps

Round 4 =6 reps

Round 5 =4reps

Round 6 =2reps

As many Cals as possible in remaining time Alternating between bike and rower

 

12min EMOM alt min with partner

5 pull ups

10 press ups

As many rope slams as possible in remaining time.