Friday 11.19.21

Prep

Equipment required: Foam roller, medium/light band

1) Foam Roll Glutes & Hamstrings x 60s each

2) 10 Sciatic Nerve Floss each

3) AMRAP 5:

– 5 each Banded Bird Dogs

– 5 Band Overhead Goodmornings

– 10 ft Elephant Walk

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

5) Barbell Warm-up Clean

A.

Power Clean

3/5 x 2 @75% of 1RM from two weeks ago

OT1:30

– 3 warm-up sets, 5 working sets

– focus on being explosive

– these are NOT touch n go reps.

B.

Back Squat

4 x 6. 

OT2:15

– build to a heavy 6

C.

‘Thighsenberg’

20 Reps of:

2 Power Clean + 2 each Front Rack Reverse Lunge each leg (135/95)

– Goal: HARD EFFORT – sub 8:00. Go as long as possible without dropping the bar. 1 rep = 2 Power cleans + 2 Front Rack Reverse Lunges on the right leg + 2 Front Rack Reverse Lunges on the left leg.

TIME CAP=10:00

Rx+: (155/105)

L3: (115/75)

L2: (95/65)

L1: (DBs 30/20)