Saturday, October 15

Prep

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

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

4) Review Rope Climb Technique and sacling options

A.

For Time With A Partner

1600 Meter Run

30 Power Cleans (135/95)

4 Rope Climbs

2K Row

20 Power Cleans (185/125)

4 Rope Climbs

4K Bike

10 Power Cleans (205/135)

4 Rope Climbs

*One person works. Split as needed.

L3: (115/75 – 135/95 – 155/105) (2 Rope Climbs per round)

L2: (95/65 – 115/75 – 135/95) (Rope Climb partial ascent)

L1: (800 Meter Run) (Deadlifts for Power Cleans 95/65) (Rope Climb Standing to Ground) (1K Row) (2K Bike)

TIME CAP = 35:00

B.

Extra Credit

Make up an extra credit session you missed from earlier in the week.

Plate Egyptian Shoulder Rotation

3 x 6-8 each. Rest 60s

Standing Banded Abs

3 x 15. Rest 60s

Single Leg FL Calf Raises

2 x 25 each. Rest 60s

Rollback Triceps

3 x 12-15. Rest 60s

Recovery

5:00 easy Bike, Row, etc w Nasal Breathing