Prep
Equipment required: Medium/light band, plyo box
1) 3 each Spiderman Lunge
2) 3 Rounds of:
– 5 each Banded Bird Dogs
– 5 each Thoracic Rotations
– 10 Banded Glute Bridges
– 10 total Box Step-ups
3) Air Bike sprint 10-15s for max watts
A.
6 x 1 each.
OT1M
– Stack plates as a target if regular box height is too high
– Start on one foot, land with both feet on the box
– Improve from last week
B.
1/4 x 5 each.
OT2M
– 1 Warm-up set, 4 working sets
L1: DB Split Squat 4 x 6-8 each, 2 Warm-up sets
C.
‘Icarus’
20/16 Cal Bike
25 Power Cleans (135/95)
30 Front Squats
– Goal: HARD effort. Sub 7:00
Rx+: (165/115)
L3: (115/75)
L2: (95/65)
L1: (10/7 Cal Bike) (DB Hang Power Cleans 30/20) (DB Front Squats)
TIME CAP = 9:00
D.
100 Reps AFAP