Prep
Equipment required: Foam roller, medium/light band
1) Foam Roll Glutes & Hamstrings x 60s each
2) 10 Sciatic Nerve Floss each
3) AMRAP 5:
– 5 each Banded Bird Dogs
– 5 Band Overhead Goodmornings
– 10 ft Elephant Walk
4) Air Bike 10-15s sprint for max watts
5) Barbell Warm-up Clean
A.
Power Clean
3/5 x 2 @75% of 1RM from two weeks ago
OT1:30
– 3 warm-up sets, 5 working sets
– focus on being explosive
– these are NOT touch n go reps.
B.
Back Squat
4 x 6.
OT2:15
– build to a heavy 6
C.
‘Thighsenberg’
20 Reps of:
2 Power Clean + 2 each Front Rack Reverse Lunge each leg (135/95)
– Goal: HARD EFFORT – sub 8:00. Go as long as possible without dropping the bar. 1 rep = 2 Power cleans + 2 Front Rack Reverse Lunges on the right leg + 2 Front Rack Reverse Lunges on the left leg.
TIME CAP=10:00
Rx+: (155/105)
L3: (115/75)
L2: (95/65)
L1: (DBs 30/20)