Monday, August 22

Prep

Equipment required: Foam roller, light/medium band, light KB

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

– 5 Goblet Squats w 1s pause

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 single in 8 sets. 

OT2M

– Last tested 3/28

– Sets of 5,4,3,2,1,1,1,1

– 3-4 reps over 90%

– Plan weight jumps strategically

– L1: 5 x 5, 2 warm-up sets

B.

‘36 Chambers’

15-12-9

Hang Power Cleans (135/95)

Front Squats

*Last set you MUST hold onto the bar for both movements or incur a penalty of an additional 15 Hang Power Cleans after the round is completed

– Goal: TOUGH effort

Rx+: (155/105)

L3: (115/75)

L2: (95/65)

L1: (DBs 25/15)

TIME CAP = 6:00

B.

Straight Leg Landmine Situps

3 x 10 each. Rest 60s