Monday 12.20.21

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

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

5) Sumo 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.

Sumo Deadlift

Build to a heavy 1.1.1 in 5 sets 

(each “.” represents a 10s res)

OT2:15

– L1: 6 x 4. 2-3 warm-up sets.

B.

‘Sasquatch’

For time:

30/24 Calorie Bike

21 Front Squats (135/95)

15 Power Snatch

– Goal: Very hard effort. Loading should allow you to perform touch n go reps of snatch and sets of 5-10 on the front squat.

– Last tested 6/11

L3: (115/75)

L2: (95/65)

L1: (20/15 Cal Bike) (DB Front Squats 30/20) (Alt DB. Snatch)

C.

Split Squat ISO hold

2 x 30s each. Rest 60s.

– try unweighted first, you’ll be surprised.