Prep
Equipment required: Foam roller, medium/light band, empty bar
1) Foam Roll Glutes & Hamstrings x 60s each
2) 10 Sciatic Nerve Floss each
3) AMRAP 5:
– 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.
3/6 x 3.
OT1M
– 3 warm-up sets, 6 working sets
– These are SPEED reps
– 50% of 1RM
B.
1/4 x 5 each.
OT2M
– 1 Warm-up set, 4 working sets
C.
4 Rounds
5 Touch n’ Go Power Cleans (155/105)
50 Meter Sledpush Sprint
Rest 90s.
– Goal: All out sprint!
Rx+: (185/125)
L3: (135/95)
L2: (115/75)
L1: (Deadlifts for Power Cleans)
– Sled Alternative:
30s Bike Sprint or 40s Row Sprint