Tuesday 10.19.21

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.

Single Leg RDL

3 x 8-10. Rest 60s