Prep
Equipment Required: foam roller, light KB, 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 Hang Muscle Cleans
– 6 total Front Rack Reverse Lunges
– 6 Front Squats
– 3 each KB RDL Handswitch
A.
Build to a heavy set of 4 over 4 sets.
OT2M
– Increase from last week
B.
1/3 x 6-8.
OT2M
– 1 Warm-up sets, 3 working sets
C.
‘Abs Of Steel’
For time:
Buy in:
50 Toes to Bar
Then,
50 Front Rack Walking Lunges (115/75)
– Goal: 2-4 sets on both movements.
*Every time you drop the bar complete 10 Bar Facing Burpees
Rx+:(135/95)
L3: (95/65)
L2: (Straight Leg Raises or Knee Lifts) (75/55)
L1: (Weighted V-ups) (Light Walking DB Lunges) (Up-down)
TIME CAP = 12:00
D.
3 x 10-15 Reps. Rest 60s