Thursday 5.12.22

Prep

Equipment Required: foam roller, medium band, barbell

1) Foam Roll Glutes & Adductors x 60s each

2) Barbell Shoulder/Lat Stretch x 30s each

3) Barbell Front Rack Stretch x 5 each

4) 10 Russian Baby Makers

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.

DB Squat Jump + Box Jump

2/4 x 3. 

OT1M

– 1 Squat Jump + 1 Box Jump = 1.

– 2 warmup sets, 4 working sets

– Improve from last week

L1: 5 KB Squat Jumps

B.

Hang Power Clean

3/5 x 2 

OT1M 

– 3 Warm-up sets, 5 working sets

– Improve from last week

L1: Work on technique or DB Hang Power Clean 5 x 4 every 90s.

C.

‘Abs of steel’

For time:

Buy in:

50 Toes to Bar

Then,

50 Front Rack Reverse Lunges (115/75)

– Goal: 2-4 sets on both movements.

*Every time you drop the bar complete 10 Bar Facing Burpees

** Last performed 7/20

Rx+:(135/95)

L3: (95/65)

L2: (Straight Leg Raises or Knee Lifts) (75/55)

L1: (Weighted V-ups) (Light Walking DB Lunges) (Regular Burpees)

TIME CAP = 12:00

D. 

Jefferson Kang Curl

3 x 3. Rest 60s

– Light weight, this is a mobility exercise