Prep
Equipment Required: foam roller, medium band, barbell
1) Foam Roll Glutes & Adductors x 60s each
2) Barbell Shoulder/Lat Stretch x 30s each
3) Barbell Front Rack Stretch x 5 each
4) 10 Russian Baby Makers
5) 2 rounds:
– 6 RDL
– 6 total Front Rack Reverse Lunges
– 6 Front Squats
– 10 steps each X-Band Walks
A.
Build to a heavy single in 6 sets.
OT2M
– Sets of 3,2,2,1,1,1
– Power Clean 1RM performed on 3/18
L1: Work on technique OR Hang Muscle Clean 4 x 6, 2 warm-up sets.
B.
‘Thighsenberg’
20 Reps of:
2 Power Clean + 2 each Front Rack Reverse Lunge each leg (135/95)
– Goal: HARD EFFORT – sub 8:00. Go as long as possible without dropping the bar. 1 rep = 2 Power cleans + 2 Front Rack Reverse Lunges on the right leg + 2 Front Rack Reverse Lunges on the left leg.
TIME CAP=10:00
Rx+: (155/105)
L3: (115/75)
L2: (95/65)
L1: (DBs 30/20)
C.
2 x 20 each. Rest 60s