Prep
Equipment required: Foam roller, light/medium band
1) Foam Roll Glutes & Hamstrings x 60s each
2) AMRAP 6:
– 2 each Shin Box + Forward Fold
– 5 each Banded Bird Dogs
– 5 each Goblet Reverse Lunges
3) Air Bike 10-15s sprint for max watts
4) Back Squat w. an empty barbell
1 x 5 w. 3s down focusing on perfect technique
A.
Back Squat
Build to a heavy 1 in 8 sets.
OT2M
– Last tested 10/2
– Sets of 5,4,3,2,1,1,1,1
– Goal: 5-10lb PR
– 3-4 reps over 90%
– Plan weight jumps strategically
– L1: 5 x 5 building to a tough set of 5
B.
‘Tidal Wave’
Against a 5:00 Clock
500/400 Meter Row
Max Deadlifts (225/155)
– Goal: TOUGH effort. 30+ Reps
L3: (185/125)
L2: (135/95)
L1: (300/200) (95/65)
C.
DB Leg Extensions
3 x 10-12 3s down. Rest 60s