Tuesday 10.5.21

Prep

Equipment required: Foam roller, light/medium band, light KB

1) Foam Roll Glutes & Hamstrings x 60s each

2) AMRAP 5:

– 2 each Shin Box + Forward Fold

– 5 each Banded Bird Dogs

– 5 each Single Arm Squat Clean Thrusters

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

4) Back Squat w. an empty barbell

1 x 5 w. 3s down focusing on perfect technique

A.

Back Squat

Build to a heavy 2 in 7 sets.

OT2M

– sets should look like 4-3-2-2-2-2..

– NOT a 2RM

– Next week we’ll test this for a 1RM

– L1: 4 x 5, 2 warm-up sets

B.

‘Beef Kabobs’

For time:

45 Double KB Squat Clean Thrusters (53/35)

– Goal: Hard effort. Use a load should that is challenging but light enough to do multiple rep sets without breaking. Shoot for sub 5:00

– Last tested 4/8

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

L3: (44/26)

L2: (35/20)

L1: (26/DBs 10)

TIME CAP = 7:00

B.

Single Leg Glute Hip Thrust

3 x 8 each. Rest 60s.

– 3 count hold at top of each rep.