Prep
Equipment required: Foam roller, barbell, medium/light band, empty barbell
1) Foam Roll Glutes & Hamstrings 60s each
2) 10 Sciatic Nerve Floss each
3) 2 Rounds of:
– 6 RDLs
– 6 Hang Muscle Cleans
– 6 total Front Rack Reverse Lunges
– 6 Front Squats
– 10 steps each X-Band Walk
4) Air Bike sprint 10-15s for max watts
5) Deadlift w. an empty barbell
1 x 5 w. 3s down 1s pause at the knee focusing on perfect technique
A.
Elevated Deadlift
10-8-6-4-2+.
OT2:15
– Use 1 #45 plate to elevate the barbell
– Goal: Heavy 2+ (AMRAP) set – goal of this is to perform 2-5 reps with a heavy load for the 2+ set. This doesn’t have to be a 2RM either.
– L1: 5 x 5 at the same weight, focusing on technique.
B.
‘Simple Man’
For time:
15-10-5
Power Cleans (155, 105)
Front Squat (155, 105)
– Last tested – 6/22
L3: (135, 95)
L2: (115, 75)
L1: (DBs 30/20)
TIME CAP = 8:00
C.
3 x 25. Rest 60s.