Thursday 4.7.22

Prep

Equipment required: Foam roller, medium/light band, light KB, empty 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 each Lateral Lunges

– 10 KB RDL

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.

Wide Stance Box Squat

3/6 x 3 3s down @70% 

OT1M

– 3 warm-up sets, 6 working sets

– Stay strict on the tempo.

B.

Wall Supported Single Leg RDL

1/4 x 6 each. 

OT2M

– 1 Warm-up sets, 4 working sets

– Increase from last week

C.

4 Rounds

6 Deadlifts (275/185)

50 Meter Sledpush Sprint

Rest 90s.

– Goal: All out sprint! Score = total time

Rx+: (315/205)

L3: (225/155)

L2: (155/105)

L1: (95/65)

– Sled Alternative:

30s Bike Sprint or 40s Row Sprint