Day: August 23, 2015

3-Part Metcon

Got a solid night of sleep, which I needed after that rowing workout.

Warm-up

  • Crossover Symmetry Activation
  • 2×10 Reverse Hyper (210#)
  • Bottom Squat Hold
  • Agility Ladder Drills
  • Hang Power Snatch
    • 5×45#
    • 3×75#
    • 3×95#

Conditioning

  • 200m Run
  • 10 Hang Power Snatch (115#)
  • 5 Bar Muscle-ups
  • 4:00 Rest
  • 20 Back Squats (115#)
  • 400m Run
  • 20 Back Squats (115#)
  • 4:00 Rest
  • 5 Bar Muscle-ups
  • 10 Hang Power Snatch (115#)
  • 200m Run

Couple of sprint type sections sandwiched around a little grind with the squats. I went 6-4 on both sets of snatches but looking back wish I would have held on to the bar. 3-2 the first time with the MU, then all 5 unbroken in the final part. Squats were unbroken both sets. My work times were 2:16 – 3:47 – 2:25 so I finished everything at 16:28 on the clock. The rest was long enough to allow for a good push going into each part.

Accessory

2 Rounds NFT

  • 200m Farmer’s Carry (25# bumper in each hand)
  • 50 OH Walking Lunges (50#)

I had to stop for a quick break at about 150m each time on the carry. Did the lunges in 2 sets of 25 both times. I really tried to pull my shoulders down and back holding those plates overhead. Should help with my stability.

Midline

8 Rounds

  • 20s Banana Rolls
  • 20s Rest

You have to picture Tony Horton saying “Superman…. ba-NANA” in your head when you do these. Didn’t feel much fatigue in the core doing these, but rolling around did put some pressure on the hips.