Thursday 4.21.22

Prep

Equipment Required: foam roller, medium band, barbell

1) Foam Roll Glutes and Thoracic Spine 60s each

2) 3 each Spiderman Lunge

3) 2 rounds:

– 6 RDL

– 6 Hang Muscle Cleans

– 6 total Front Rack Reverse Lunges

– 10 Banded Glute Bridge

– 10 Ft Elephant Walk

A.

Deadlift Against A Band

3/6 x 3. 

OT1M

– 3 warm-up sets, 6 working sets

– These are SPEED reps

– 55% of 1RM

B.

Front Rack Rear Footed Elevated Split Squat

1/4 x 5 each. 

OT2M

– 1 Warm-up set, 4 working sets

C.

4 Rounds

3 Touch n’ Go Power Cleans (165/115)

5 Burpees

50 Meter Sledpush Sprint

Rest 90s.

– Goal: All out sprint!

Rx+: (195/135)

L3: (145/100)

L2: (125/80)

L1: (Deadlifts for Power Cleans) (Up downs)

– Sled Alternative:

30s Bike Sprint or 40s Row Sprint