Prep
Equipment required: Foam roller, medium/light band
1) Foam Roll Glutes & Hamstrings x 60s each
2) 10 Sciatic Nerve Floss each
3) AMRAP 6:
– 1 each Side/Side Deep Lunge + Twist
– 5 each Banded Bird Dogs
– 5 Band Overhead Goodmornings
– 10 ft Elephant Walk
4) Air Bike 10-15s sprint for max watts
5) Sumo Deadlift w. an empty barbell
1 x 5 w. 3s down 1s pause at the knee on the way up focusing on perfect technique
A.
Sumo Deadlift
Build to a heavy 1.1.1 in 5 sets
(each “.” represents a 10s res)
OT2:15
– L1: 6 x 4. 2-3 warm-up sets.
B.
‘Sasquatch’
For time:
30/24 Calorie Bike
21 Front Squats (135/95)
15 Power Snatch
– Goal: Very hard effort. Loading should allow you to perform touch n go reps of snatch and sets of 5-10 on the front squat.
– Last tested 6/11
L3: (115/75)
L2: (95/65)
L1: (20/15 Cal Bike) (DB Front Squats 30/20) (Alt DB. Snatch)
C.
2 x 30s each. Rest 60s.
– try unweighted first, you’ll be surprised.