Monday, April 8th 2024

WARM UP – rower

24/18 cal row

*first half on damper 3, second half on damper 10

MOVEMENT/MOBILITY – mini band

*mini band around ankles

*grab rig

:30 lateral leg raises

:30 slow donkey kicks:

*band around knees

:30 slow fire hydrants

:30 glute bridge hold

*band around wrists

5 Seated arm flexions

5 External Rotations

10 Pushups

:20 Ring Support

PRIMER – barbell

5 Slow Clean Pulls

10 back squats

5 Tall Cleans

8 back squats

5 Jump Squats

STRENGTH

E3M x 5

8 Back Squat @ 75%

NOTES – Volume Week. Looking for all 5 sets to be in working range, you should not be building much. This should be very hard. Conditioning piece is less intense to encourage full effort here.

STRENGTH EMOM

For Time

EMOM x 12 *alt

-12/9 cal row

-3 Front Squats (Heavy)

-6-8 Strict dips or 3-5 Ring Muscle Ups

NOTES FS is from floor. You can build here. Score is heaviest set of 3.

MODIFY Strict dips – banded