Thursday 4.14.22

Prep

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

1) Foam Roll Glutes & Hamstrings x 60s each

2) 10 Sciatic Nerve Floss each

3) AMRAP 5:

– 5 each Banded Bird Dogs

– 5 Band Overhead Goodmornings

– 10 ft Elephant Walk

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

4) 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.

Deadlift Against A Band

3/6 x 3. 

OT1M

– 3 warm-up sets, 6 working sets

– These are SPEED reps

– 50% of 1RM

B.

Bulgarian Split Squat

1/4 x 5 each. 

OT2M

– 1 Warm-up set, 4 working sets

C.

4 Rounds

5 Touch n’ Go Power Cleans (155/105)

50 Meter Sledpush Sprint

Rest 90s.

– Goal: All out sprint!

Rx+: (185/125)

L3: (135/95)

L2: (115/75)

L1: (Deadlifts for Power Cleans)

– Sled Alternative:

30s Bike Sprint or 40s Row Sprint