Monday 9.27.21

Prep

A.

Equipment required: Foam roller, light/medium band, light KB

1) Foam Roll Glutes & Hamstrings x 60s each

2) AMRAP 5:

– 2 Shin Box + Forward Fold each

– 5 Banded Bird Dogs each

– 5 Goblet Reverse Lunges each

3) Air Bike 10-15s sprint for max watts

4) Box Squat w. an empty barbell

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

A.

Box Squat

5RM in 5 sets. 

OT2:15M

– parallel box – 14-16”

– 5, 5, 5, 5, 5

– spotters on both sides of the barbell

– L1: 5 x 5 at a moderate weight, 2 warm-up sets.

B.

AMRAP 7

3 Hang Squat Cleans (135/95)

9 Bar Facing Burpees

– Goal: Tough effort. Like almost any couplet this one should suck, but barbell loading should be light enough to perform sets quickly.

Rx+: (155/105)

L3: (115/75)

L2: (95/65)

L1: (DBs 25/15) (Up downs)

C.

Banded Pull Through

Accumulate 100 reps. Rest as needed.