Prep
Equipment Required: Foam roller, light KB, medium band
1) Foam Roll Glutes & Hamstrings x 60s each
2) Shin Box + Forward Fold 5 each
3) 3 rounds:
– 3 KB Windmills each
– 5 Banded Bird Dogs each
– 7 Banded Overhead Goodmornings
– 9 Goblet Squats
4) Front Squat w. an empty barbell
1 x 5 w. 3s down focusing on perfect technique
A.
Front Squat
3/3 x 4 @3-5% heavier than last week
-OT1:30
– Goal: Max speed on each rep
– Take 3 sets to build to work weight
– Last week was 5 reps
– Weight should be 70-75% of 1RM Front Squat
B.
RDL
3/3 x 10-12.
-OT1:30
– perfect slow & controlled reps with a moderate load.
– 5-10# heavier than last week
– Take 3 sets to build to work weight
C.
‘James B’
4 RFT:
15 Power Snatch (75/55)
15 Bar Facing Burpees
– Goal: HARD effort.
TIME CAP = 9:00
Recommended Scaling Options
Rx+:(95/65)
L3: (65/45)
L2: (55/35)
L1: (10 Alt. DB Snatch) (10 Regular Burpees or Up downs)
D.
4 x 10-12 each. Rest 60s.