Monday, November 14

Prep

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

1) 1 Round:

– Foam Roll Glutes & Hamstrings x 60s each

– 10 Sciatic Nerve Floss each

2) 2 Rounds:

– 1 each Bird Dog Hold 10s

– 1 each Star Plank 10s

– 1 Curl Up 10s

3) 3 Rounds:

– 5 RDLs

– 5 Hang Muscle Cleans

– 3 each Front Rack Reverse Lunges

– 10 each X-Band Walk

A.

Front Rack Split Squat

2/4 x 5 each. 

OT2:30

– 2 warm-up sets, 4 working sets

– Start weaker side first

L1: Goblet Split Squat 4 x 8-10 each

B.

‘Elvis’

30 Squat Cleans (185/125)

– Goal: Complete 5-7 reps every 60s. This should be HEAVY.

* Last tested: 4/21/21

Rx+: (225, 145)

L3: (135/95)

L2: (95/65)

L1: (AMRAP 8: 8 Russian Swings, 8 Goblet Squats)

TIME CAP = 10:00

C.

Recovery

5:00 Row, Bike, Jog at a conversational pace