Monday 12.6.21

Prep

Equipment required: Foam roller, medium/light band

1) Foam Roll Glutes & Hamstrings x 60s each

2) 10 Sciatic Nerve Floss each

3) AMRAP 6:

– 1 each Side/Side Deep Lunge + Twist

– 5 each Banded Bird Dogs

– 5 Band Overhead Goodmornings

– 10 ft Elephant Walk

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

4) Deadlift w. an empty barbell

1 x 5 w. 3s down 1s pause at the knee on the way up focusing on perfect technique

A.

Deadlift Against A Band

Build to a 1RM.

OT2M

– Goal: 5# PR

– L1: Deadlift – 5 x 5. 2-3 warm-up sets – OR perform RDL 4 x 8-10.

– Last performed: 11/09/20

B.

‘Leggplant Rollatini’

12 Front Squats (155/105)

12/9 Calorie Bike

9 Front Squats

9/6 Calorie Bike

6 Front Squats

6/4 Calorie Bike

– Goal: HARD effort, go for broke today.

Rx+: (185/125)

L3: (135/95)

L2: (115/75)

L1: (DB Front Squats 35/20)

TIME CAP = 6:00

C.

Banded Glute Bridge

3 x 8-10. Rest 60s.

– hold top of each rep for a 2 count