A) STRENGTH
1) Front Box Squat –
Regular Stance: 6 x 3 @85% of 8/26
every 60s.
– Rx+: (Use 25% of Max in Band Tensions and 60% of Straight weight on the bar)
– If no 1RM Front Box Squat use 70% of 1RM Front Squat
2) Single Leg Box Jumps: 6 x 3 ea.
Rest 60s after both sides complete.
L2/L1: Double Leg Box Jumps to a challenging height – 8 x 5. Rest 60s.
B) CONDITIONING
4 Rounds – not for time:
UB 100 Meter Farmer Carry (70, 53)
25 Russian KBS (70, 53)
25 Goblet Squats (70, 53)
Rest as needed.
*If you put the KBS down during the carry access 1 Minute Wallsit hold for each time KBS are put down during the carry.
L3: (53, 35)
L2: (45, 30)
L1: (Heavy Carry, but lighter for movements)
20:00 Time Cap
C) EXTRA CREDIT
Single Leg Banded Hamstring Curls: 3 x 30-50 ea. Rest as needed.
Barbell club meets at 6:30pm
Comments are closed.