Prep
Equipment required: Medium/light band, light KB
1) 3 each Spiderman Lunge
2) 3 Rounds of:
– 5 Banded Bird Dogs each side
– 5 Goblet Reverse Lunges each
– 5 Thoracic Rotations each
– 10ft Crab Walk Reverse
3) Air Bike sprint 10-15s for max watts
4) Pause Front Squat w. an empty barbell
1 x 5 w. 1s pause bottom, 1s pause above parallel focusing on perfect technique
A.
Multiple Pause Front Squat
Build to a 4RM in 6 sets.
OT2:15
– 4, 4, 4, 4, 4, 4
– pause slightly below parallel and slightly above, both for a 1 count.
– beat last week’s top weight
– L1: 4 x 4 at a moderate weight, 2 warm-up sets.
B.
Hybrid Stance RDL
2/4 x 8-10.
OT2M
– 2 warm-up sets, 4 working sets
– slightly heavier than last week
C.
Sled Push Sprint
5 x 50 meters.
OT2:30
– max effort on each set
– same weight as last week
D.
3 x 30s each.
– Keep shoulders and hips stacked