Friday 7.23.21

Prep

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

1) Foam roll glutes 60s each

2) AMRAP 6

– 2 Shin Box + Forward Fold each

– 4 Goblet Reverse Lunges each

– 8 Banded Russian Swings

3) Back Squat w. an empty barbell

1 x 5 w. 3s down focusing on perfect technique

A.

Back Squat

4/3 x 3 @75% of 1RM from two weeks ago

OT1:30

– slight pause at the bottom of each rep

– these are speed reps

– perform 4 warm-up sets

B. 

Barbell Warm-Up Clean-Top Down

-Coach led

C.

Power Clean

4/3 x 3 @70-75% of 1RM on Tuesday

OT1:30

– perform 4 warm-up sets

D.

Low Handle Sled Push

6 x 60 yards. Rest 60s.

– heavy & brutal!

E. 

GHD Sorenson Hold

3 x 20s on/40s off.