Prep

Equipment Required: foam roller, medium band, barbell

1) Foam Roll Glutes & Hamstrings 60s each

2) 5 each Single Leg Upward Dog to Standing

3) Barbell Shoulder/Lat Stretch x 30s each

4) Barbell Front Rack Stretch x 5 each

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.

Power Clean

Build to a Heavy single in 6 sets. 

OT2M

– Last tested 11/2

– Sets of 3,3,2,1,1,1

L1: Deadlift 5 x 3, 2 Warm-up sets. Rest 2:00

Drop each rep and reset

B.

Barbell Glute Hip Thrusts

2 sets of:

5 reps 5s hold

4 reps 4s hold

3 reps 3s hold

2 reps 2s hold

1 rep 1s hold

Rest 2:00

*This is one set that descends from 5-1 without resting until the set of 1 with 1s pause is finished. Take 1 set to practice the movement and MAYBE add a little weight.

C.

Single Leg RDL + Reverse Lunge

1/3 x 5 each. 

OT2:30

– 1 Warm-up set, 3 working sets

– Make sure to fully commit to BOTH movements

D.

Banded Plank Row

3 x 10-12 each. Rest 60s