Thursday 4.8.21

Prep:

Equipment required: Foam roller, medium band

1) Foam Roll adductors 60s each

2) Rock Back Adductor Stretch 10 each

3) Worlds Greatest Stretch x 5 reps each side

4) 3 Rounds of:

– 10 Banded Goodmornings

– 5 Banded Bird Dogs each side

– 5 Single Leg Glute Bridge w 1s pause each

5) Sumo Deadlift

2 x 3 w 3s descent + 1s pause at the knee on the ascent

A.

Sumo Deadlift

5 x 3. 

OT2:15M

– build to a heavy set of 3

– reset tension on each rep

B.

‘Beef Kabobs’

For time:

45 Double KB Squat Clean Thrusters (53/35)

– Goal: Load should be challenging but light enough to do multiple rep sets without breaking. Under 5:00

Rx+: (62/44) (Sub 4:00)

L3: (44/26)

L2: (35/20)

L1: (26/DBs 10)

TIME CAP = 7:00

C.

Single Leg Banded Hamstring Curl

2 x 50 each leg

Rest 60s.