Prep
Equipment Required: foam roller, medium band, barbell
1) Foam Roll Glutes & Adductors x 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:
– 6 RDL
– 6 total Front Rack Reverse Lunges
– 6 Front Squats
– 10 steps each X-Band Walks
A.
2/4 x 3.
OT1M
– 1 Squat Jump + 1 Box Jump = 1.
– 2 warmup sets, 4 working sets
– Improve from last week
L1: 5 KB Squat Jumps
B.
3/5 x 2
OT1M
– 3 Warm-up sets, 5 working sets
– Improve from last week
L1: Work on technique or DB Hang Power Clean 5 x 4 every 90s.
C.
‘Abs of steel’
For time:
Buy in:
50 Toes to Bar
Then,
50 Front Rack Reverse Lunges (115/75)
– Goal: 2-4 sets on both movements.
*Every time you drop the bar complete 10 Bar Facing Burpees
Rx+:(135/95)
L3: (95/65)
L2: (Straight Leg Raises or Knee Lifts) (75/55)
L1: (Weighted V-ups) (Light Walking DB Lunges) (Regular Burpees)
TIME CAP = 12:00
D.
3 x 3. Rest 60s
– Light weight, this is a mobility exercise