Tuesday 7.6.21

Prep

Equipment Required: foam roller, barbell, light/medium band

1) Foam roll glutes 60s each

2) Worlds Greatest Stretch x 5 reps each side

3) 2 Rounds of:

– 10 Banded Glute Bridges

– 5 Banded Bird Dogs each side

– 10 Barbell Reverse Lunges in place total

– 5 Jump Squats

4) Back Squat w. an empty barbell

1 x 5 with 3s down, 2s hold in the bottom position. Focusing on perfect technique.

A.

Back Squat

1RM in 8 sets. 

-OT2:15M

– goal: 5# PR

Last performed 4/26/21

– Essentials: 5 x 6. Three warm-up sets

B.

10 Russian KBS – AHAP

20 Walking BW Lunges

– Goal: Hard effort. This looks simple but is NOT easy. 

– Time cap = 10:00

C.

Prone Banded Hamstring Curls

3 x 25. Rest 60s