Thursday, February 16

Prep

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

1) 1 Round:

– 60s each Foam Roll Glutes & Hamstrings

– 10 each Sciatic Nerve Floss

– 10 each Dynamic Pigeon Pose

2) 2 Rounds:

– 10s each Side Plank Clamshell

– 10 each Deadbug Hold

3) 2 Rounds of:

– 6 RDLs

– 6 Hang Muscle Cleans

– 6 total Front Rack Reverse Lunges

– 6 Banded Front Squats

A.

Power Clean + Squat Clean

2/6 x 1+1 @50%

– 2 Warm-up sets, 6 working sets

L1: Power Clean + Power Clean or PVC Technique practice

B.

5 Rounds For Quality

6 each B-Stance KB RDL (53/35)

8 each Single Arm Ring Rows

10 KBS

16/12 Cal Row

– Goal: Sustainable effort.

L3: (44/26)

L2: (35/20)

L1: (26/ DB 15) (9/6 Cal Row)

*Row Alternate:

12/9 Cal Bike

C.

Goblet Wall Sit With Pulse

3 x 30s on 30s off.