Monday, May 20th 2024

WARM UP – bike, MB

2x

9/7 cal bike

10 MB Goblet Squats

MOVEMENT/MOBILITY – heavy band

10 band pull aparts

10 overhead band pull aparts

5/5 single leg RDLs w/ :03 hold

10 air squats w/ pause

5/5 curtsy lunges

5/5 90/90 hip rotations

:15 single leg glute bridge iso hold / side

:30 side lying quad stretch / side

*band on rig

12 Banded knee extensions

:30 band assisted deep squat, band around hips

:45 Spanish Squat Hold

PRIMER –

10 Wallballs

into

10 Barbell Back Squats

STRENGTH

E2M x 4

2 Back Squat @ 70%

and building to heavyish Double

+ rest as needed (start by 10:00ish)

20 Back Squats @ heavier than last week

NOTES lower intensity conditioning piece to encourage really pushing the set of 20. You should be pretty smoked after this.

CONDITIONING

EMOM x 12 – Alt

-15-20 Wallballs

-6-12 Strict Dips

-6-8 Box Jumps 30/24

-2 Heavy Power Cleans (TnG) (choose weight for these, can build across sets if you would like)