Prep
Equipment Required: Foam roller, barbell
1) 1 Round:
– 60s each Foam Roll Hamstrings & Lats
– 2 each Spiderman Lunge
2) 2 Rounds:
– 10s each Bird Dog Hold
– 10s each Star Plank
– 10s Curl-up
3) 1 Round:
– 30s each Barbell Shoulder/Lat Stretch
– 30s each Barbell Front Rack Stretch
4) 2 Rounds:
– 6 RDL
– 6 total Front Rack Reverse Lunges
– 6 Front Squats
A.
Front Box Squat
2/3 x 6 w 3s down.
OT2:30M
– 2 warm-up sets, 3 working sets
B.
2/3 x 5 each.
OT2M
– 2 warm-up sets, 3 working sets
– Increase from last week
– Start non dominant side first.
C.
‘Grace’
For time:
– Goal: TOUGH effort, fast singles
*7/21
L3: (115/75)
L2: (95/65)
L1: (DB Clean + Jerk 30/30)
TIME CAP = 6:00