– Strength: Work up to a 3RM in box squat. This is the same technique as our speed box squats, ie. sit-back on the box while staying tight. Make sure you have two spotters, one on each side of the bar.
– Metcon: New benchmark workout today that involves two movements that you’ll likely be able to push hard on and one movement that you’ll need to be more strategic about. With that said, you should be able to complete deadlifts/wallballs in less than 3 sets and HSPU will likely need to be broken up early.
1) Regular Stance High Box Squat: 3RM. Rest 2:00
*Use at 15-18” Box
*Spotters on both sides of the bar*
*Beginner: 5 x 5 adding weight each set if possible.
2) Metcon Prep
2-3 Rounds of:
Rest 60-90s between sets.
Deadlifts (225, 155)
Wallballs (20, 14)
Rx+:(30, 20) (Strict HSPU)
L3: (185, 125)
L2: (155, 105) (Push-ups)
L1: (135, 95) (Box Push-ups)
1a) Glute Hip Thrust on bench with pause: 3 x 6 ea. (3 count pause). Rest 30s.
1b) Wide Stance Heavy Band Banded Pallof Press: 3 x 8 ea. Rest 30s.
Good things come to those who believe, better things come to those who are patient, and the best things come to those who don’t give up.