Prep
Equipment required: Medium/light band, light KB
1) 2 rounds:
– 1 each Spiderman Lunge
– 20 ft Bear Crawl
2) 3 Rounds of:
– 5 Banded Bird Dogs each side
– 5 Goblet Reverse Lunges each
– 5 Banded Overhead Goodmornings
3) Air Bike 10-15s Sprint for max watts
4) Front Squat w. an empty barbell
1 x 5 w. 3s down focusing on perfect technique
A.
Front Squats
3/3 x 3 @3-5% heavier than last week
OT1:30
– Goal: Max speed on each rep
– Take 3 sets to build to work weight
B.
RDL
3 x 8-10. Rest 90s.
– perfect slow & controlled reps with a moderate load.
– 5-10# heavier than last week
– Take 2 sets to build to work weight
C.
‘Tugboat’
2 Rounds for time:
25 Power Cleans (115/75)
25 Bar Facing Burpees
– Goal: Hard effort. Power cleans should be LIGHT.
TIME CAP = 10:00
*Last tested 4/29
L3: (95/65)
L2: (75/55)
L1: (DB Hang Power Cleans 30/20s) (Up downs)
D.
100 quality reps.
– sets of 15-20