Thursday 5.20.21

Prep
Equipment Required: Light/medium band, empty barbell, foam roller
1) Foam roll glutes 60s each
2) Dynamic Pigeon Pose 10 each
3) 3 Rounds:

  • 3 Dynamic Vertical Jump (for max height)
  • 6 Thoracic Rotations each
  • 9 Banded Goodmornings
    4) Front Squat w. an empty barbell
  • 2 x 3 with 3s down, 2s hold in the bottom position. Focusing on perfect technique.
    *Band Chicken Wing Stretch in between warm-up sets of Front Squats.

A.
Front Squat
1RM in 8 sets
OT2M

  • Goal: 5# PR
    Essentials: 3/5 x 5 at moderate weight.

B.
‘Fool in the rain’
For time:
30-20-10
Wallballs (20/14)
21-15-9
Deadlifts (225/155)

  • Goal: Hard effort and UB for as many sets as possible.
    TIME CAP = 10:00

C.
Strict Toes To Bar
3 x 8-10