Thursday 190509

WHITEBOARD BRIEF

– Strength: This is week 2 of our power work. All sets should be fast/explosive but executed with perfect technique. If you were here last week add 5% to your box squats. We’ll then culminate this work with seated dynamic box jumps. Use a challenging height, but something well within your range.
– Metcon: This is a brutal 5-minute AMRAP for the lower-body. Use a load that is challenging, but will allow you to keep moving for the entire 5 minutes.

STRENGTH

1) Wide Stance Box Squat: 3/8 x 3 @55-65% of Back Squat 1RM, every 60s.
– 15” Parallel Box
2) Seated Dynamic Box Jumps: 1/5 x 3, every 60s.
3) Make sure weight is good to go for the Metcon.

METCON

”Crazy Train”
AMRAP 5:
1 Power Clean + 2 Front Rack Reverse Lunges + 3 Front Squat (135, 95)

L3: (115, 75)
L2: (95, 65)
L1: (75, 55)

Beginner:
AMRAP 5
5 DB Light Thrusters
5 Squat Thrusts

EXTRA CREDIT

5 Minutes of Worlds Greatest Stretch

By |2019-05-03T15:35:00+00:00May 8th, 2019|Workout of the Day|