Monday 12.13.21

Prep

Equipment required: Foam roller, medium/light band, empty barbell

1) Foam Roll Glutes & Hamstrings x 60s each

2) 10 Sciatic Nerve Floss each

3) AMRAP 5:

– 5 each Banded Bird Dogs

– 10 ft Elephant Walk

– 5 RDLs

– 5 Hang Muscle Cleans

– 5 Thrusters

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

A.

Squat Clean Thruster

Build to a 1RM. Rest 2:00

– Goal: 5# PR

– L1: Barbell Thruster (from the rack) – 6 x 4. 1-2 warm-up sets.

– Last tested 8/9

B.

‘Driving Ms. Gracie’

In a 6:00 window:

30 Power Clean + Push Jerks (135/95)

Remaining time: Max Calories Air Bike

– Goal: Let it all hang out today and go for it! Score = total calories.

– Last tested: 4/26

L3: (115/75)

L2: (95/65)

L1: (DB Hang Power Clean + DB Push Press 30/20)

C.

Banded Glute Bridge

3 x 12-15. Rest 60s.

– no pause this week