Tuesday 3.8.22

Prep

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

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 each Banded Bird Dogs

– 5 Band Overhead Goodmornings

– 10 ft Elephant Walk

4) Back Squat w. an empty barbell

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

A.

Back Squat

– 3/6 x 4 1s hold in bottom @60%

OT1M

– 3 Warm-up sets, 6 working sets

– These are SPEED reps. controlled descent, 1s hold, explosive up.

B.

Ultra Wide Sumo Deadlift

3/4 x 3 @70%

OT1M

– Reset on each rep.

– Make sure you’re gripping the bar correctly (hand just touching the knurling).

L1: Sumo Deadlift

C.

‘The Goblet Of Fire’

AMRAP 7:

1 Goblet Squat (53/35)

1 each Goblet Reverse Lunges

2 Goblet Squats

2 each Goblet Reverse Lunges

*Continue in this fashion climbing the ladder as high as possible

– Goal: HARD effort, try not to put the KB down.

Rx+: (62/44)

L2: (44/26)

L1: (35/20)

D.

Reverse Crunch

3 x 10 3s in 3s out. Rest 60s.