Heavy Metcon 12/6/2019

HMC

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 are going a little bit old school on you tonight with some inverse relationship ladders…keep it clean and simple feel the pump.

Working with a partner alt reps – the weight on the barbell or dumbbells needs to be challenging we are looking at 65-75% of you 1rpm you should not fail any reps. you’ll need to pause and thing about what your doing (if you r banging through it, its not heavy enough.

Back squats 1>10 Strict

Pull ups 10<1

4mins Alt with your partner Dball over shoulder

Bench press 1>10

Rev drop lunges  10<1 each leg (heavy dB)

4mins Alt with your partner Dball over shoulder

Box jumps 1>10

Db curl and press 10<1

4mins Alt with your partner Dball over shoulder