Tuesday 7.27.21

Prep

Equipment required: Foam roller, barbell, light band

1) Foam roll thoracic spine

2) 3 Spiderman Lunge each

3) Band Chicken Wing Stretch 60s each

4) 3 Rounds of:

– 8 Band Front Squat

– 10 X-band Walk each

– 12 Lateral Lunge total

5) Air Bike Sprint 10-15s for max watts

6) Front Squat w. an empty barbell

1 x 5 with 3s down, 2s hold in the bottom position. Focusing on perfect technique.”

A.

Front Squat Cluster Set

3 x 3.2.1 (15s). 

OT4M

– Perform 3 heavy sets of 3 reps + re-rack and rest 15seconds, 2 reps + re-rack and rest 15s and so on.

– Weight is 80-85% of 1RM.

– Essentials: 5 x 6. OT2M

B.

‘Redline’

3 RFT:

10 Power Cleans (155/105)

20 Lateral Burpees Over The Bar

– Goal: Max effort today on this one. Power cleans should be heavy and done as fast singles or 2-3 reps touch n go.

TIME CAP = 9:00

C.

Single Leg Glute Hip Thrust – Foot elevated on a bench

3 x 8-10 each. Rest 60s.