20250630 - “Gravity Check”

Week 3 Overview:
Volume slightly reduces while the prescribed intensity increases.
Explosive pairings for speed and transfer.
METCONS are still short and have varied stimulus.

Training Session Focus: Heavy ass front squats and max height box jumps.

Warm Up:
2 Rounds
10 Banded Glute Kickbacks
10 Air Squats with Thoracic Rotations
10 Lateral Lunges
5 Broad Jumps
20 High Knees

Work:
1: Barbell Front Squat - 4x3@85%
2: Barbell Bulgarian Split Squats - 3x8/8
3: Walking Overhead DB Lunges - 3x8/8
Superset x 4
High Box Jump - 3
Wall Sit - :45s

METCON - AMRAP10: “Roundhouse”
10 Front Rack DB Air Squats (50/35)
8 Burpee over DB
6 Pull Ups
4 DB Box Step Overs (24/20)

Cool Down:
Couch Stretch - 1:00 per side
Frog Pose - 1:00
Supine Hamstring Stretch - :45s per side