Friday 6.18.21

Prep

Equipment Required: foam roller, medium band, barbell

1) Foam roll: lats and thoracic spine 60s each

2) Band Chicken Wing Stretch 60s each

3) 10 Russian Baby Makers

4) 2 rounds:

– 6 RDL

– 6 Muscle Cleans

– 6 Front Rack Reverse Lunges total

– 10 Band X Walks each

5) Deadlift w. an empty barbell

1 x 5 with 3s down, 2s hold at the knee on the way up. Focusing on perfect technique, shifting hips back.

A.

Touch N Go Deadlift

6 x 3. Rest 2:00

– Heavy set of 3 reps in 6 sets.

– Exceed last week’s load by 10#

– Essentials: 2/4 x 4 

B.

Barbell Warmup (Clean)

-Coach led

-5 minutes

C.

8:00 on the clock:

30 Squat Cleans (135/95)

Remaining time: Max Cals Bike

– Goal: Very hard effort. Cleans should be capable of being done in sets of 3-5 touch n go or fast singles.

– Rx+: (155/105)

D.

Single Leg Banded Hamstring Curl

4 x 25 each. Rest 60s.