Thursday 4.28.22

Prep

Equipment Required: foam roller, medium band, barbell

1) Foam Roll Lats and Thoracic Spine 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:

– 3 Muscle Cleans

– 3 Front Squats

– 3 Push Press

– 3 Back Squats

– 10 steps each X-Band Walks

A.

Deadlift Against A Band

3/6 x 3. 

OT1M

– 3 warm-up sets, 6 working sets

– These are SPEED reps

– 60% of 1RM

B.

Barbell Box Step Up

1/4 x 5 each. 

OT2M

– 1 Warm-up sets, 4 working sets

– 20″ Box

C.

‘Tug Boat’

2 RFT:

25 Power Cleans (115, 75)

25 Bar Facing Burpees

– Goal: Challenging pace that you can increase for the last set of Burpees

– Last tested 4/29/21

L3: (95/65)

L2: (75/55) (Burpee)

L1: (95/65 Deadlifts) (Up downs)

TIME CAP = 10:00