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 Banded Bird Dogs each
– 5 Band Overhead Goodmornings
– 10 ft Elephant Walk
4) Air Bike 10-15s sprint for max watts
5) Sumo 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.
4/3 x 3
OT1M
– 4 warm up sets, 3 working sets
– SPEED reps
– 5% heavier than last week
– reset on each rep
– NOT Touch N Go
– Final week
B.
Barbell Glute Hip Thrust
2/4 x 10-12.
OT2M
– 2 warm up sets, 4 working sets
– hold top of each rep for a 1 count
C.
Air Bike Sprints
5 x 10s max effort.
OT2M
– Goal: All-out effort, max watts. You should need the whole rest period and be able to match your watts each round.
D.
4 x 8-10 each. Rest 60s