Friday, September 2

Prep

Equipment required: Foam roller, barbell, medium/light band, plyo box

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 Reverse Lunges

– 6 Front Squats

– 10 steps each X-Band Walk

– 5 each Box Step-ups

A.

Seated Box Jump

2/5 x 2 

OT1M

– 2 warm-up sets, 5 working sets

– Start with feet off the ground, and minimize ground contact.

B.

Wall Supported Single Leg RDL

3 x 6-8. Rest 60s.

– 1-2 Warm-up sets

– Increase from last week

C.

‘No BS’

For time:

30/24 Calorie Air Bike

20 Front Squats (155/105)

10 Power Cleans

– Goal: Very hard effort – the goal is to complete front squats in 2 sets or less while still using a challenging load.

Last performed: 5/16

L3: (135/95)

L2: (115/75)

L1: (95/65)

Beginner: 2:00 max Cal Bike, AMRAP 5: 5 DB Front Squats (25/15) 5 DB Hang Power Cleans

TIME CAP = 7:00

D.

1 1/4 Banded Glute Hip Thrust

3 x 10-15 Reps. Rest 60s