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Heavy Metcon 16/4/2019

Posted 16th April 2019 by Geoff Stewart
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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!

After last week’s sweat fest, which I have to share left me in a bit of a wobbly mess. This week we will be doing much the same because we all know that’s what we all love.  

So get yourself a partner, a training partner not a love partner.  


Warm up for the below – 8mins  


Part 1 is split into 2x 10min workouts. Working in a YGIG format from exercise to exercise, we would like you to move steadily and strongly, and not so fast that your form and weight suffer but not so slow you can discuss the weather. The weight on the bar should be pretty heavy people, think 60-70% of your 1rm.  

Deadlifts x3

Bench press x3  


Power cleans x3

Back squats x3  


Part 2.  Working on your own on this one, it’s a bit more about heavy breathing and focus.  

3x rounds  

32cals – each round use a different piece of mono-structural equipment 

8x OH Db press

8xel alt rev lunges

8x burpee pull ups

8xel Db box step (don’t go to high with your box)   

Good luck.