Prep
Equipment Required: foam roller, medium band, barbell
1) Foam Roll Glutes & Hamstrings 60s each.
2) 10 Russian Baby Makers
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.
Squat Clean
– Build to a heavy 1 over 6 sets.
OT2M
– Sets of 3,2,2,1,1,1
B.
‘Old Man Strength’
AMRAP 9:
1 Squat Clean (135/95)
1 each Front Rack Reverse Lunge
1 Burpees
2 Squat Clean (135/95)
1 each Front Rack Reverse Lunge
2 Burpees
*continue adding one more Squat Clean and Burpee each round
– Goal: Hard Effort.
Rx+: (155/105)
L3: (115/75)
L2: (95/65)
L1: (DB Hang Power Clean 30/20) (DB Front Rack Reverse Lunge) (Up down)
C.
Split Squat ISO hold
3 x 30s each. Rest 60s.
– try unweighted first, you’ll be surprised.