Prep
Equipment Required: foam roller, medium band, barbell
1) Foam roll: lats and thoracic spine 60s each
2) Band Chicken Wing Stretch 60s each
3) 10 Russian Baby Makers
4) 2 rounds:
– 6 RDL
– 6 Muscle Cleans
– 6 Front Rack Reverse Lunges total
– 10 Band X Walks each
5) Deadlift w. an empty barbell
1 x 5 with 3s down, 2s hold at the knee on the way up. Focusing on perfect technique, shifting hips back.
A.
Touch N Go Deadlift
6 x 3. Rest 2:00
– Heavy set of 3 reps in 6 sets.
– Exceed last week’s load by 10#
– Essentials: 2/4 x 4
B.
-Coach led
-5 minutes
C.
8:00 on the clock:
30 Squat Cleans (135/95)
Remaining time: Max Cals Bike
– Goal: Very hard effort. Cleans should be capable of being done in sets of 3-5 touch n go or fast singles.
– Rx+: (155/105)
D.
Single Leg Banded Hamstring Curl
4 x 25 each. Rest 60s.