Monday 9.13.21

Prep

Equipment required: Foam roller, light/medium band

1) Foam Roll Glutes & Hamstrings x 60s each

2) AMRAP 6:

– 2 Shin Box + Forward Fold each

– 5 Banded Bird Dogs each

– 5 Goblet Reverse Lunges each

– KB RDLs 3s down

3) Air Bike 10-15s sprint for max watts

4) Pause Front Squat w. an empty barbell

1 x 5 w. 1s pause bottom, 1s pause above parallel focusing on perfect technique

A.

Multiple Pause Front Squat

Build to a 4RM in 6 sets. 

OT2:15M

– 4, 4, 4, 4, 4, 4

– pause slightly below parallel and slightly above, both for a 1 count.

– L1: 4 x 4 at a moderate weight, 2 warm-up sets.

B.

Hybrid Stance RDL

2/4 x 8-10. 

OT2M

– 2 warm-up sets, 4 working sets

C.

Sled Push Sprints

5 x 50meters 

OT2:30

– max effort on each set

D.

Adductor Plank

3 x 20s each.

– Keep shoulders and hips stacked