SHRED 7-11-22
(Time, Rx+, Rx2, Rx3)
WARM UP:
Jog-200 m
Straight Leg Kick-20 m
Heel Walk-20 m
Toe Walk-20 m
Side Shuffle-20 m R/L
High Knees-20 m
Butt Kickers-20 m
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2x:
10 Plate to Overhead
10 Plate Row
10 Plate Rotation (5 R/L)
10 Thumbs Up
10 Breaststrokes
10 Downward Dog Foot Tap
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Supinated Hang-30 secs
Arch Hollow-10 reps
METCON
2 Rounds:
200 m Run
20 Toes to Bar
20 Dumbbell Deadlift
Into:
2 Rounds:
200 m Run
20 Matador Leg Raises (or between two boxes)
20 Double Hang Powerclean
Into:
2 Rounds:
200 m Run
20 Plate Ups
20 Double DB Snatch
Goal: Sub 24, CAP 30 minutes
Rx+: 70/50 DB Deadlift OR 165/115, 50/35 DB HPC OR 125/85, 50/35 Double DB Sn OR 95/65, 35/25 Plate Up
Rx: 50/35 DB DL, OR 135/95, 35/25 DB HPC OR 115/75, 25/20 Double DB Sn OR 75/55, 35/25 plate up
Rx2: 35/25 DB DL, OR 115/75, 25/20 DB HPC OR 95/65, 20/15 Double DB Sn OR 65/45, Sub Hanging Leg Raises, Sub Tucked Knees on Matador Leg Raise, 25/15 plate up
Rx3: 25/20 DB Deadlift OR 95/65, 20/15 DB HPC OR 75/55, 20/15 Double DB Snatch OR 45/35, Sub Knees to Chest, Tucked Knees on Matador, 15/10 Plate Up
MODWOD 1: 25/20 DB Deadlift, 20/15 DB HPC, 15/12 Double DB Snatch, Sub Lying Toes to Bar, Lemon Squeeze for Matador, regular sit up, Sub 150 m Run
MODWOD 2: 20/15 DB Deadlift, 15/12 DB HPC, 12/10 Double DB Snatch, Sub Lying Toes to Bar, Lemon Squeeze for Matador, regular sit up, Sub 100 m Run, 15 reps for all.
| Vince | 27:32 Rx2 | Bar for all lifts, TTB, Matador Leg raises |
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