A) STRENGTH
1) Back Squat: Build to a heavy 5 in 7 sets. Rest 2:00
2) Sumo Stance RDLs w. bands pulling forward: 4 x 8. Rest 90s.
Rx+ Additional Training – Standing Box Jumps w. a vest – Accumulate 40 jumps to a challenge a height. Complete a set every 45-60s.
B) CONDITIONING
With a partner, not for time:
300 Meter Front Rack Carry (53, 35) (This can also be done with a barbell – 135/95)
100 Reverse Goblet Lunges (70, 53) (This can also be done with a barbell in Front Rack – 135/95)
300 Meter Overhead + Front Rack Carry (53, 35) (Two KBS) (This can also be done with a barbell in Front Rack – 135/95)
*One person works – split evenly
L3: (53, 35)
L2: (45, 30)
L1: (35, 25)
*20:00 Cap
Rx+ additional training – 800 Meter Sledpull Holding a medball with a moderate weight on the sled. Complete sets of 60-100 yards.
C) EXTRA CREDIT
– Active Straight Leg Raises x 60s each
– Parasympathetic Breathing x 15-20 breaths – 3 seconds inhale + hold 1 second + 3 second exhale
Barbell club meets at 6:30
Kids class meets at 5:30
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