Thursday 5.19.22

Prep

Equipment required: Medium/light band, medium/heavy band, plyo box, Light KB

1) 3 each Spiderman Lunge

2) 3 Rounds of:

– 5 each Banded Bird Dogs 

– 5 KB Squat Jumps

– 10 Banded Glute Bridges

– 10 total Box Step-ups 

A.

DB Squat Jump + Box Jump

4 x 3. Every 60s.

– 1 Squat Jump + 1 Box Jump = 1.

– Improve from last week

– Final Week

L1: 5 KB Squat Jumps

B.

Hang Power Clean

5 x 2 every 60s. 

– 2-3 Warm-up sets

– Improve from last week

– Final Week

L1: Work on technique or DB Hang Power Clean 5 x 5 every 90s. 

C.

‘Kingmaker’

AMRAP 6

1 DB Burpee (50/35)

1 each DB Reverse Lunges

– Goal: HARD effort

L3: (40/25)

L2: (30/15)

L1: (20/10) (Up downs)

D.

Jefferson Kang Curl

3 x 3. Rest 60s

– Light weight, this is a mobility exercise