Mobility
Band Distracted Hip Flexor Stretch x 60 seconds per side
Isometric Dead Bug x 60 seconds
Activation & Warm-Up
Three sets of:
Goblet Squat x 5 reps @ 3231
Lateral Box Step-Overs x 10 total reps (unweighted or light dumbbells)
and finish with …
Standing Kettlebell March x 60 seconds (slow and controlled)
A.
Ten sets of:
Banded Wide Foot Box Squat to AT Parallel x 2 reps
Rest 45 seconds between sets
**See Notes**
B.
Push Press
Every 2 minutes, for 16 minutes (8 sets):
Set 1: 3 @ 65%
Set 2: 2 @ 75%
Set 3: 1 @ 80%
Set 4: 1 @ 85%
Sets 5-8: 1 @ 90+%
C.
For time:
30/24 Calorie Echo Bike
50 Wall Balls
30/24 Calorie Echo Bike
35-49: 30/20 lbs to 10/9′ target
50-59: 20/14 lbs to 10/9′ target
60+: 20/10 lbs to 9′ target
Retest. Please compare results to August 7, 2023
D.
Three sets of:
Weighted GHD Hip Extensions x 15 reps
Rest 45 seconds
Single-Leg Hip Thrusts x 8-10 reps per leg
Rest 45 seconds
General Training Notes:
Today is the last day in the box squat cycle! You’ll be loading this up the heaviest you have all cycle. Load the bar to 80% of your 1RM and then add band tension that takes the lockout to an extra 25%. The focus is on standing up out of the bottom as fast as you possibly can. The purpose is not to lift heavy but to lift each rep with maximal speed.
Then you are testing a new 1-RM for your push press! You’ve been on a higher volume cycle for your push press the past few weeks and today you get to lessen the volume but build up in intensity by going 90+%!
And yes yes yes … a workout that so many of you said you loved (sarcasm). This is a restest from August 7th so please go back to your notes to see how you tackled this workout and what your time was. We expect that your speed on the bike has improved along with your leg power for your wall ball shots. I am sure you’ve noticed the focus on power output this cycle! Looking forward to reading the comments about this retest; how you approached it and how it felt compared to week 1 of this cycle.