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 total Front Rack Reverse Lunges
– 6 Front Squats
– 10 steps each X-Band Walk
– 5 each Box Step-ups
A.
2/5 x 2
OT1M
– 2 warm-up sets, 5 working sets
– Start with feet off the ground, and minimize ground contact.
B.
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.
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.
3 x 10-15 Reps. Rest 60s