Thursday 8.19.21

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.

Banded Face Pull Apart

100 quality reps.

– sets of 15-20