WODs
 | Thu, Jun 3 2021 |  |
| Most Recent Benchmark: Bench Press Max on Apr 1, 2025 (286 days ago) |
| Banded Box Squats | Power Clean + Hang Power Clean | Walk-Hike (for distance) | PP Abs Summer Day 2 |
Banded Box Squats(Weight) Perform 10 sets of 5 reps with banded knee Set 1,2: 10 BOX SQUATS at 30% 1RM Set 3,4: 10 BOX SQUATS at 35% 1RM Set 5,6: 10 BOX SQUATS at 40% 1RM Set 7,8: 10 BOX SQUATS at 45% 1RM Set 9,10: 10 BOX SQUATS at 50% 1RM Lightly Band the knees to ensure proper knee position at initial setup wide stance with slightly outward pointed toes Tight core, stable midline Initiate movement with hips back, sit, 75% unload, shins vertical Stand pushing knees out, glute activation, midline stablePerform 5 sets of 5 reps at 60%-75% 1RM Back Squat Set 1: 10 BOX SQUATS at 30% 1RM Set 2: 10 BOX SQUATS at 35% 1RM Set 3: 10 BOX SQUATS at 40% 1RM Lightly Band the knees to ensure proper knee position at initial setup wide stance with slightly outward pointed toes Tight core, stable midline Initiate movement with hips back, sit, 75% unload, shins vertical Stand pushing knees out, glute activation, midline stable
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