Prep
Equipment Required: foam roller, medium band, barbell
1) Foam Roll Glutes & Hamstrings 60s each
2) 5 each Single Leg Upward Dog to Standing
3) Barbell Shoulder/Lat Stretch x 30s each
4) Barbell Front Rack Stretch x 5 each
5) 2 rounds:
– 6 RDL
– 6 Hang Muscle Cleans
– 6 total Front Rack Reverse Lunges
– 6 Front Squats
– 10 steps each X-Band Walks
A.
Power Clean
Build to a Heavy single in 6 sets.
OT2M
– Last tested 11/2
– Sets of 3,3,2,1,1,1
L1: Deadlift 5 x 3, 2 Warm-up sets. Rest 2:00
Drop each rep and reset
B.
2 sets of:
5 reps 5s hold
4 reps 4s hold
3 reps 3s hold
2 reps 2s hold
1 rep 1s hold
Rest 2:00
*This is one set that descends from 5-1 without resting until the set of 1 with 1s pause is finished. Take 1 set to practice the movement and MAYBE add a little weight.
C.
Single Leg RDL + Reverse Lunge
1/3 x 5 each.
OT2:30
– 1 Warm-up set, 3 working sets
– Make sure to fully commit to BOTH movements
D.
3 x 10-12 each. Rest 60s