Tuesday 2.9.21

Prep

1) 4 Spiderman Lunge each 

2) 2 Rounds of:

10 Banded Glute Bridges

5 Bird Dogs each side

10 Reverse Lunges in place (5 each)

3) Box Squat with an empty barbell:

2 x 5 3s down focusing on perfect technique.

A.

Box Squat

5-4-3-2-1+

OT2:30

– Goal: Build to a heavy 1+ (AMRAP) set. Goal of this is to perform 1-3 reps with a heavy load, not necessarily a max.

– parallel box with a wider than normal stance

B. 

RDL

3 x 10. 

OT2:30

– exceed weight from last week 

– slow & controlled

C.

AMRAP 8 

8 Power Cleans (155/105)

8 Bar Facing Burpees

– Goal: Tough effort. Loading is intended to be slightly heavier today, but still, you should be able to complete fast singles for the cleans.

Rx+: (185/125)