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Prep

Equipment Required: foam roller, medium band, barbell

1) Foam Roll Glutes & Adductors x 60s each

2) Barbell Shoulder/Lat Stretch x 30s each

3) Barbell Front Rack Stretch x 5 each

4) 10 Russian Baby Makers

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.

Anderson Front Squat

Build to a heavy single over 6 sets. 

OT2M

– Sets of 5,4,3,2,1,1

– Set bar height so thigh is close to parallel

L1: 4 x 8-10 Goblet Squats w 1s hold in bottom position. 

B.

‘Old Man Strength’

AMRAP 9:

1 Squat Clean (135/95)

1 each Front Rack Reverse Lunge

1 Burpees

2 Squat Clean (135/95)

1 each Front Rack Reverse Lunge

2 Burpees

*continue adding one more Squat Clean and Burpee each round, Lunge stays constant

– Goal: Hard Effort.

– Last tested: 3/25

Rx+: (155/105)

L3: (115/75)

L2: (95/65)

L1: (DB Hang Power Clean 30/20) (DB Front Rack Reverse Lunge) (Up down)

C.

Rower Hamstring Curls

3 x 4-6 3s in 3s out. Rest 60s

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