Thursday 5.13.21

Equipment Required: Foam roller, medium/light band, light KB
1) Three Way Foam Thoracic Spine x 60s each
2) Band Chicken Wing Stretch x 60s each
3) 3 Rounds:

  • 10 Banded Front Squats
  • 10 Box Step-ups each
  • 5 Scap Pull-ups + 5 Kip Swings
  • 5 each KB Windmill
    4) Front Squat w. an empty barbell
  • 1 x 6 with 3s down, 2s hold in the bottom position. Focusing on perfect technique.

Front Squat + Seated Dynamic Box Jump
4 Rounds of:
3 Front Squats building in weight
3 Seated Dynamic Box Jumps – moderate height.

  • Goal: Exceed last week’s Front Squat weight by 5%

Power Snatch
6 sets x 2 reps
Add weight each set, warming-up to final weight for Metcon

“Death by format” – increasing weight every 2:00 as long as possible:
2 Power Snatch
2 Overhead Squat
4 T2B

  • Goal: Complete 8-10 rounds. VERY hard effort as you get into the later rounds.
  • Score = final weight.
    -Scale OHS to 2 SA OH box squat
    -Scale T2B to Hanging Straight leg raises or knee raises

Glute Hip Thrust
4 x 10-12.
-Rest 60s.