Tuesday 10.12.21

Prep

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

1) Foam Roll Glutes & Hamstrings x 60s each

2) 3 rounds:

– 2 each Shin Box + Forward Fold

– 5 each Banded Bird Dogs

3) 3 rounds:

– 5 Goblet Squat

– 5 each Goblet Reverse Lunges

– 5 KB RDL

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

5) Back Squat w. an empty barbell

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

A.

Back Squat

Build to a 1RM in 8 sets.

OT2M

– sets should look like 3-3-2-2-1-1-1..

– Goal: 5# PR

– L1: 5 x 5, 2 warm-up sets

– Last tested 4/26

B.

Sumo Stance RDL

1/4 x 8-10. 

OT2M

– 4 moderate sets of 8-10.

– 1 warm-up set, 4 working sets

C.

DB Walking Reverse Lunge + Forward Lunge

Accumulate 50 reps on each leg. Rest as needed.

– Hint: go light!

D.

Weighed Forearm Plank

Accumulate 2:00

– Hint: Go heavy!