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
3) Air Bike 10-15s sprint for max watts
4) 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.
Build to a 1RM.
OT2M
– Goal: 5# PR
– L1: Deadlift – 5 x 5. 2-3 warm-up sets – OR perform RDL 4 x 8-10.
– Last performed: 11/09/20
B.
‘Leggplant Rollatini’
12 Front Squats (155/105)
12/9 Calorie Bike
9 Front Squats
9/6 Calorie Bike
6 Front Squats
6/4 Calorie Bike
– Goal: HARD effort, go for broke today.
Rx+: (185/125)
L3: (135/95)
L2: (115/75)
L1: (DB Front Squats 35/20)
TIME CAP = 6:00
C.
3 x 8-10. Rest 60s.
– hold top of each rep for a 2 count