Friday, June 3

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.

Hang Power Clean

Build to a heavy single in 6 sets. 

OT2M

– Sets of 3,2,2,1,1,1

– Power Clean 1RM performed on 3/18

L1: Work on technique OR Hang Muscle Clean 4 x 6, 2 warm-up sets.

B.

‘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

* Last tested: 11/19

Rx+: (155/105)

L3: (115/75)

L2: (95/65)

L1: (DBs 30/20)

C.

Tibia Raise

2 x 20 each. Rest 60s