Prep
Equipment required: Foam roller, medium band
1) Foam Roll adductors + hamstrings 60s each
2) Rock Back Adductor Stretch 10 each
3) Sciatic Nerve Flossing
4) 3 Rounds of:
- 10 Banded Front Squats
- 5 Banded Bird Dogs each side
- 3 Jumping Pull-ups w 2s descent
5) Sumo Deadlift
1 x 5 w 3s descent + 1s pause at the knee on the ascent
A.
Sumo Deadlift
5 x 4
OT2:15
- match last week’s weight
- reset on each rep
- last performed 4/8/21
B.
21-15-9
Front Squats (135/95)
C2B Pull-ups
- Effort should be very challenging
- Rx+: (155/105) (9-7-5 Ring Muscle-ups for C2B)
- TIME CAP 10:00
C.
Single Leg Banded Hamstring Curls
2 x 50 each. Rest 60s.