Friday 2.12.21

Prep

1) 2 rounds:

2 Spiderman Lunge each

10 Thoracic rotations each

5 Banded Bird Dogs each

2) 3 Rounds:

5 Sumo RDLs

5 Front Rack Reverse Lunges each 

3) Clean Warm-up

A.

Hang Squat Clean

5 x 2-3 reps

OT2M

-Work on technique and adding weight each set if form permits.

-Improve technique from last week or highest weight achieved.

Essentials: Hang Power Clean 

B.

Deadlift with a band

10-8-6-4-2+. 

OT2:30

– Goal: Heavy 2+ (AMRAP) set 

– goal of this is to perform 2-5 reps with a heavy load. 

C.

AMRAP 10 

Heavy Sled Push x 40 yards 

Heavy Farmer Carry x 40 yards

-Rest as needed.

– Goal: 5 rounds. Sled push should be heavy as well as the carries. You should need to rest about 90s 

– 2:00 between rounds.

*Alternative to Sleds: 30s sprint on either the Bike or the Rower.