2021/01/26

Home Workout
Warm-up
2 Rounds
1:30 Row or bike easy, or jump rope
10 Cossack squats, pause briefly in the bottom of each rep
10/10 Lying dynamic hamstring stretch
0:30 Reverse grip bar hang

At home, substitute the bar hangs for a heavy object farmer hold.

Skill and Build Up
Metcon
Barbell Overhead Reverse Lunge Prep (~3:00)
10 Bodyweight reverse lunges, alternating
6 Front rack reverse lunges, alternating
6 Barbell overhead reverse lunges

Build Up

At home, prep and use your stick jumps, dumbbells or bags.

Metcon
Metcon (Time)
At home
10 Rounds for time
10 Double dumbbell overhead reverse lunges, alternating
20 Stick jumps (~16")

A single-arm dumbbell overhead reverse lunge can be used if needed. Alternate arms each round.
No equipment = weighted bag overhead.

Accessory Work
Warm-up
3 Rounds NOT for time
8/8 Split stance dumbbell Romanian deadlifts, 0:03 negative phase
20 Plank hold knee to elbows, pause 0:01 with knee at the elbow

Notes
This is a lower back, hamstring, and core accessory session. Use loads on the staggered stance deadlift that makes 8 reps very challenging.

*At home,
3 Rounds NOT for time
8/8 Bag single leg Zercher good morning, 0:03 negative phase
20 Plank hold knee to elbows, pause 0:01 with knee at the elbow

Notes
If the single leg Zercher good morning is not happening, perform bag Zercher good morning or a bag behind the neck good morning.

Schreibe einen Kommentar