Session 6
A1 – Band assisted squat jumps x 4-5 for max height, rest 30 sec (https://www.youtube.com/watch?v=7N8lA2wc81Q)
A2 – Seated box jump step down x 1.1.1, rest 8 sec/30 sec (dont build for height here, try to land on box as tall as you can)
A2 – Seated box jump step down x 1.1.1, rest 8 sec/30 sec (dont build for height here, try to land on box as tall as you can)
I just jumped to a 24″ box. Was trying to clear the box and did.
B – 30 sec progressive intensity AB, slow spin 90 sec x 4 sets (start around 300 watts, end around 600-800, then slow spin below 150
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This was not that bad, it was a good burner. I hit 700+ for all last 10 seconds.
For time, keep clock running.
30 front squats @ 95lbs
30 row cals
at 7:30 mark
For time
30 row cals
30 front squats @ 95lbs
(score is combined work time from both parts)
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This one☝️☝️ was 2:06 finish at 9:38
It sounded like a had Fran cough and lungs after. That was brutal row then 30 front squats.
C – Dbl KB front rack reverse step downs from box x 6/side, dont place weight fully on down foot at bottom, try to touch lightly through forefoot then drive through high leg to get back to top, rest 2 min x 3 sets
I only did 12kg KB the first set was hard and wanted to focus on light touch. Not sure if I completed it as ya wanted but here is the video.
I also didn’t get to the Glute ham raises today ran out of time. I will add them in tomorrow.
TFlapTTT 