Friday, September 23

Prep

Equipment required: Foam roller, medium/light band, light KB

1) Foam roll Quads & Hamstrings & Adductors x 60 each

2) Adductor Rock Back Stretch x 60s each

3) 3 each Spiderman Lunge

4) 3 Rounds of:

– 5 each Banded Bird Dogs

– 5 each Goblet Split Squats

– 5 KB Squat Jumps

A.

Barbell Glute Hip Thrust

2/3 x 8-10 1s top hold. 

OT2M

– 2 warm-up sets, 3 working sets

– Toes off the ground

– Go HEAVY

B.

Narrow Stance DB RDL

2/4 x 10-12 3s down. 

OT2M

– 2 Warm-up sets, 4 working sets

C.

‘WTF’

21-15-9

Sumo Deadlifts (225/155)

DB Box Step-ups total (50/35)

– Goal: HARD effort. Weight should be challenging for both movements, but allow you to keep moving with minimal breaks.

Last tested 6/24

Last tested 2/1

Rx+: (275/185) (60/45)

L3: (185/125) (40/25)

L2: (155/105) (30/15)

L1: (135/95) (Box Step-ups)