REGULAR STANCE BOX SQUAT 3RM
1) Regular Stance Box Squat - 15:00 to find a 3RM
- Use a box that puts you at or above parallel
- Take 6-7 sets to find your 3RM, resting 2:00 between heavier sets
- Beginners: (5 x 5) adding weight each set if possible
2) MetCon Prep:
3 Rounds of:
10 Wall Ball Shots
Rest 60-90s between sets.
For time: (12:00 Cap)
Deadlifts (Rx = 225/155, S = 185/125, 155/105, 135/95)
Wall Ball Shots (Rx = 20/14)
Handstand Push-ups (S = Push-ups, Box Push-ups)
Rx+ = 30/20 & Strict HSPUs
C) Extra Credit:
1a) Glute Hip Thrust on bench w/ 3s pause (3 x 6 ea). Rest 30s.
1b) Wide Stance Heavy Band Banded Pallof Press (3 x 8 ea). Rest 30s.
Posted on Sun, May 6, 2018
by Sean Sweeney