Thursday, August 4

Prep

Equipment required: Foam roller, medium/light band

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 Deadbugs

– 5 each Lateral Lunge

– 10 ft Elephant Walk

4) 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.

Sumo Deadlift Against A Band

2/8 x 2 

OT1M

– 50% of 1RM

– These are SPEED reps, reset on 2nd rep

– 2 Warm-up sets, 8 working sets

B.

RFE Rotational RDL + Split Squat

1/4 x 5 each

OT2M

– 1 warm-up set, 4 working sets

– Improve from last week

– Go slow and work on balance

C.

‘Pet Rock’

5 Rounds for time:

25 Meter Right Single Arm Farmer Carry (70/53)

10 Goblet Squats

25 Meter Left Single Arm Farmer Carry

10 Goblet Squats

– Goal: Hard effort without putting down the KB. Every time you put down the KB complete a 10 total Jumping Lunge penalty.

Rx+: (88/62)

L3: (62/44)

L2: (53/35)

L1: (26/20)

B. 

Overhead Half Kneeling KB Extension

3 x 10 each. Rest 60s

– Shoulder health & hip mobility