Monday, August 29

Prep

Equipment required: Foam roller, medium/light band

1) Foam Roll Glutes & Hamstrings x 60s each

2) 10 Sciatic Nerve Floss each

3) AMRAP 5:

– 5 each Banded Bird Dogs

– 5 Band Overhead Good Mornings

– 10 ft Elephant Walk

4) Air Bike 10-15s sprint for max watts

5) 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.

Deadlift Against A Band

Build to a heavy 2 over 8 sets. 

OT2M

– Sets of 5,4,3,2,2,2,2,2.

L1: 5 x 5, 2 warm-up sets

B.

‘Beef Kabobs’

45 Double KB Squat Clean Thrusters (53/35)

– Goal: Hard effort. Use a load should that is challenging but light enough to do multiple rep sets without breaking. Shoot for sub 5:00

Last tested 5/9

L3: (44/26)

L2: (35/20)

L1: (26/DBs 10)

TIME CAP = 7:00

C.

Adductor Plank

3 x 30s each. Rest 60s