Tuesday, October 4

Prep

Equipment required: Foam roller, light/medium band

1) Foam Roll Adductors & Hamstrings x 60s each

2) 1 Round:

– 10 each Adductor Rock Back Stretch

– 10 each Dynamic Pigeon Pose

3) AMRAP 5:

– 2 each Shin Box + Forward Fold

– 5 each Banded Bird Dogs

– 5 Banded Front Squats

4) Air Bike 10-15s sprint for max watts

5) Box Squat w. an empty barbell

1 x 5 w. 3s down focusing on perfect technique

A.

Box Squat

2/8 x 2 every 60s.

– 2 Warm-up sets, 8 working sets

– These are SPEED reps

– 65% of 1RM

B.

RDL With Bands Forward

2/3 x 8-10. 

OT2M

– Conventional stance

– 2 Warm-up sets, 3 working sets

C.

3 Rounds

10 each Landmine Lateral Squats (70/55)

12 Double KB Front Squat (53/35)

Rest 90-120s

– Goal: Close to full recovery each round, challenging weight.

TIME CAP=15:00

L3: (60/45) (44/26)

L2: (45/30) (35/20)

L1: (25/15) (DBs 15/10)

D. 

Half Kneeling Band Paloff Press

3 x 10 each. Rest 60s.