Friday, September 30

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 Hang Muscle Cleans

– 6 total Front Rack Reverse Lunges

– 6 Front Squats

– 10 steps each X-Band Walks

A.

Hang Power Clean

Build to a heavy 2 over 6 sets.

– Sets of 4,3,2,2,2,2

OT2M

Rx+: Hang Power Clean + Hang Squat Clean

B.

‘Tidal Wave’

Against a 5:00 Clock

500/400 Meter Row

Max Deadlifts (225/155)

– Goal: TOUGH effort. 30+ Reps

– Last tested 3/28

L3: (185/125)

L2: (135/95)

L1: (300/200 M Row) (95/65)

C.

Jefferson Kang Curl

3 x 3. Rest 60s

– Light/moderate weight