Prep
Equipment required: Foam roller, light/medium band, empty barbell
1) Foam Roll Glutes & Lats x 60s each
2) Band Chicken Wing Stretch x 60s each
3) AMRAP 6:
– 2 each Shin Box + Forward Fold
– 5 each Banded Bird Dogs
– 5 Hang Muscle Cleans
– 3 each Front Rack Reverse Lunges
4) Air Bike 10-15s sprint for max watts
5) Front Squat w. an empty barbell
1 x 5 w. 3s down focusing on perfect technique
A.
Front Squat
Build to a heavy 2 in 7 sets.
OT2M
– sets should look like 4-3-2-2-2-2..
– Next week we’ll test this for a 1RM
– L1: 4 x 5, 2 warm-up sets
B.
‘Adrenaline’
AMRAP 8
2 Burpee Box Jumps (24/20)
2 Squat Cleans (135/95)
4 Burpee Box Jumps
4 Squat Cleans
6 Burpee Box Jumps
6 Squat Cleans
And so on adding 2 reps each round. Score = total reps completed
– Goal: Tough pace to start but with room to push in the final minutes. Last tested on 4/2.
L3: (115/75)
L2: (20/15) (95/65)
L1: (Up-downs + Step-ups) (DB Hang Squat Cleans 25/15)
C.
3 x 8-10. Rest 60s