Thursday 9.30.21

Prep

Equipment required: Foam roller, medium/light band 1) Foam Roll Glutes & Hamstrings x 60s each

2) 10 Sciatic Nerve Floss each

3) AMRAP 6:

– 1 each Side/Side Deep Lunge + Twist 

– 5 Banded Bird Dogs each

– 5 Band Overhead Goodmornings

– 10 ft Elephant Walk

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

5) Sumo Deadlift w. an empty barbell

1 x 5 w. 3s down 1s pause at the knee on the way up focusing on perfect technique

A.

Sumo Deadlift Against A Band

4/3 x 3

OT1M

– 4 warm up sets, 3 working sets

– SPEED reps

– 5% heavier than last week

– reset on each rep 

– NOT Touch N Go

 – Final week

B.

Barbell Glute Hip Thrust

2/4 x 10-12. 

OT2M

– 2 warm up sets, 4 working sets

– hold top of each rep for a 1 count

C.

Air Bike Sprints

5 x 10s max effort. 

OT2M

– Goal: All-out effort, max watts. You should need the whole rest period and be able to match your watts each round.

D.

Reverse Crunch + Deadbug

4 x 8-10 each. Rest 60s