Friday, October 28

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

A.

Front Squat

Build to a heavy 4 over 6 sets. 

OT2M

L1: 4 x 4, 2 warm-up sets

B.

‘Icarus’

20/16 Cal Bike

25 Power Cleans (135/95)

30 Front Squats

– Goal: HARD effort. Sub 7:00

*Last tested 3/1

Rx+: (165/115)

L3: (115/75)

L2: (95/65)

L1: (10/7 Cal Bike) (DB Hang Power Cleans 30/20) (DB Front Squats)

TIME CAP = 9:00

C.

Banded Pull Through

100 Reps AFAP

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