Monday 3.28.22

Prep

Equipment required: Foam roller, light/medium band

1) Foam Roll Glutes & Hamstrings x 60s each

2) AMRAP 6:

– 2 each Shin Box + Forward Fold

– 5 each Banded Bird Dogs

– 5 each Goblet Reverse Lunges

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

4) Back Squat w. an empty barbell

1 x 5 w. 3s down focusing on perfect technique

A.

Back Squat

Build to a heavy 1 in 8 sets. 

OT2M

– Last tested 10/2

– Sets of 5,4,3,2,1,1,1,1

– Goal: 5-10lb PR

– 3-4 reps over 90%

– Plan weight jumps strategically

– L1: 5 x 5 building to a tough set of 5

B.

‘Tidal Wave’

Against a 5:00 Clock

500/400 Meter Row

Max Deadlifts (225/155)

– Goal: TOUGH effort. 30+ Reps

L3: (185/125)

L2: (135/95)

L1: (300/200) (95/65)

C.

DB Leg Extensions

3 x 10-12 3s down. Rest 60s