METABOLIC BIAS WEEK -
A. TABATAS!
For every movement, work for 20 sec and rest for 10 sec x 8 sets. After you finish all 8 sets of one movement, rest 2 minutes and move on to the next movement. IF you have good weather...GET OUTSIDE!!! Only the toes to bar need to be done indoors.
Start at any station.
1. Sled Drags - 155/235 lbs (Push as far as you can in 20 sec and rest). For the sled drag you will simply push as far as you can in 20 sec. Then you rest for 10 sec and continue. If you have time, measure out how far you get in total in 8 sets.
2. DB Power Snatches - 20/45 lbs (Switch arms only after each 20 sec of work. So, 20 sec on the left. Rest 10 sec, then 20 sec on the right).
3. Toes to Bar
4. 1 arm burpee push-up squats
B1. Weighted lumbar extensions - 10 reps and hold 10 sec on last rep x 3 sets
B2. eagle grip - advanced do pull throughs - 1-3 reps x 3 sets
Intermediate - 5 reps of opening and closing the shoulder x 3 sets
Beginners: simply work on hanging in eagle grip a few times
The eagle grips is rather aggressive so be careful.
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