Prep
Equipment required: Foam roller, barbell, medium/light band
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 Split Squats
– 10 Banded Goodmornings
– 10 steps each X-Band Walk
A.
3/6 x 3 3s down @60%
OT1M
– 3 warm-up sets, 6 working sets
– Stay strict on the tempo, count for your partner and keep them honest.
B.
1/4 x 4 each.
OT2M
– 1 Warm-up set, 4 working sets
– Increase from last week
– Start with the weaker side forward first
C.
‘DT’
5 RFT:
12 Deadlifts (155/105)
9 Hang Power Cleans
6 Push Jerk
– Goal: Very hard effort! Push your limits today with pacing, but use a load that allows you to complete most rounds UB.
* Last tested 11/11
L3: (135/95)
L2: (115/75)
L1: (DBs 30/20)
TIME CAP = 12:00
D.
4 x 20s on 10s off.